CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Pause Squat 2 Pause Front Squats x 5 sets @75% of 1RM * Pause for 2 seconds at bottom * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×3 @ 60-70% of 1RM) Workout Metcon (Time) “Don’t Stop Believin’” Freedom (RX+) 7...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (3 Rounds for time) “Echo Bike / Assault Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (10 Rounds for time) “Grand Finale” Freedom (RX’d) Every 2:00 (10 sets) 200/175m Row 50 Double Unders Independence Every 2:00 (10 sets) 175/150m Row 35 Double Unders Liberty Every 2:00 (10 sets) 150/125m Row 50 Single Unders Target time each set: 1:10 – 1:20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bottle Rocket” Freedom (RX+) For time: 30 Toes to Bar 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 30 Toes...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Bench Press Bench Press: 3 Tempo Bench Press x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 25 1. 6 Power snatches 2. 8 Bar facing Burpees 3. 6 Clean and Jerks 4. 200M Run 5. -REST- *Choose a weight that you can easily cycle with GOOD FORM for both barbell movements.Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push...Read More