CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep Athletes will...Read More

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of...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 (5 Rounds for distance) “BikeErg Lactate Threshold” 2 Sets 2 Min at RPE7 6 Min at RPE6 *Rest 2 Min at RPE2 after each set. -Rest 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Iceman” Independence Teams of 2 1000/800m Row 50 Handstand Push-Ups 800/640m Row 8 back-rack walking lunge (135/95) (each) 600/480m Row 8 front-rack walking lunge (135/95) (each) 400/320m Row overhead walking lunge (135/95) (each) 200/160m Row Individual Option: For time: 500/400m Row 25 Handstand Push-Ups...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “You can be my Wingman any time” Freedom (RX+) 5 sets: 3 min AMRAP: 10 Clean and Jerks (135/95) 50 Double Unders Max Abmat Sit-ups in the remaining time -1 minute rest between sets- Independence (RX) 5 sets: 3 min AMRAP: 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Metcon (Time) Independence 1200m Run 1600m Row 1200m Run Liberty 3000m Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1×1) Workout Metcon (Time) “Rooster” Freedom (RX+) For Time: 50 Kettlebell Swings (53/35) 30 Wall Balls (30/20) 20 Chest to Bars 30 Wall Balls (30/20) 50 Kettlebell Swings (53/35) Independence (RX) 50 Kettlebell Swings (35/25) 30 Wall Balls (20/14) 15 Chest to Bars...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Maverick and Goose” Freedom (RX+) Every 10:00 ( 3 sets) 15/12 Calorie Assault Bike 12 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 9 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 6 Burpee Box Get Overs (30/24) ** 12/10 Calorie Echo...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (1×1) Power Snatch Workout Metcon (Time) “Top Gun” Freedom (RX+) 10 rounds 10 Dumbbell Bench (50×2/35×2) 10 Toes to Bar Independence (RX) 10 rounds 10 Dumbbell Bench (35×2/25×2) 7 Toes to Bar Liberty 10 rounds 10 Bar Push-ups 10 Hanging Knee Raises Target time: 10-12...Read More