CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Push Jerk (3 x 3 @...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “California Roll” Freedom (RX+) 3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or 15 V-Ups) 50 Double Unders -Rest 1:1 between sets- Independence (RX) 3 Sets 35 Double Unders 12 GHD Sit...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power Snatch (5 sets at 70% of 1RM Snatch) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets * Complete a set every 1:30 * Overhead Squat (3×2 @80% of 1RM Snatch) Workout...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Going to Work” Freedom (RX+) 20 Sets (Partners Alternate Movements) 200m Run 10 Toes to Bar 3 Power Cleans (105/155) Independence (RX) 20 Sets (Partners Alternate Movements) 200m Run 10 Knees to Elbows 3 Power Cleans (75/115) Liberty 20 Sets (Partners Alternate Movements)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Front Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Workout Metcon (Time) “Echo Press” Freedom (RX+) 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Hammer” Freedom (RX+) 5 rounds: 10 Deadlifts (225/155) 10 Shoulder to Overhead (135/95) 400m Run Independence (RX) 5 rounds: 10 Deadlifts (185/125) 10 Shoulder to Overhead (95/65) 300m Run Liberty 5 rounds: 10 Deadlifts 10 Shoulder to Overhead 200m Run Target time: 14-16...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM) Front Squat (3-2-1-1-1 (build up in weight)) Workout Metcon (Time) “Up and Over” Freedom (RX+) 3 rounds for time: 10 Bar Muscle Ups (Or 20 Chest to Bar) 20 Box Jump Over...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets * Complete a set every 1:30 * Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM)) Workout Metcon (Time) Freedom (RX+) Every 3:00 (5 sets) 100m Run...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that...Read More