CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (5-4-3-2-2-2-2) Working sets every 2 minutes.  Work up to a moderately heavy to heavy double. Partner WOD Metcon (Time) “April 15, 1912” Freedom (RX+) Teams of 2 50 Synchro Toes to Bar 50 Power Cleans (155/105) 50 Synchro Toes to Bar Independence (RX) Teams of...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Jump, I Jump” Freedom (RX+) With a Partner, 3 Rounds: 50/38 Calorie Assault Bike (Or 40/34 Calorie Echo Bike) 50 Wall Balls (20/14) (10’/9’) 40/32 Calorie Assault Bike (Or 32/26 Calorie Echo Bike) 30 Wall Balls (20/14) Independence (RX) With a Partner, 3 Rounds: 41/35 Calorie Assault Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (7×5, Sets running on a 2:00 Clock) Shoulder Press (7×5, Sets running on a 2:00 Clock) Push Press (7×5, Sets running on a 2:00 Clock) Workout Metcon (Time) “Jack and Rose” Freedom (RX+) 5 sets: 21/16 Calorie Row or 200m Run 15 Pull-ups 9...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Back Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Workout Metcon (Time) “Titanic” Freedom (RX+) 5 Rounds 50 Double Unders 6 Double Dumbbell Hang Snatches (50s/35s) 5 Devil’s Press...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” 3 Sets 5 Min at RPE3, 30 Sec at RPE1 45 Sec at RPE7, 30 Sec at RPE1 15 Sec at RPE9 *Rest 90...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING Sled Push (Checkmark) Every 2:00 x 6 Rounds, Down and Back. 3 Each Athlete (90/135) Metcon (Time) “Sour Punch Straws” Freedom (RX+) 5 Rounds 20 Synchro Toes to Bar (Or 40 GHD’s) 30 Handstand Push Ups (OR 20 Strict Handstand Push Ups) Independence (RX) 5 Rounds 15 Synchro Toes...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2) Front Squat (7×2) Workout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Freedom (RX+) 5 Rounds 400m Run 15 Overhead Squats (95/65) Independence (RX) 5 Rounds 400m Run 12 Overhead Squats (75/55) Liberty 5 Rounds 300m Run 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pull-ups (5×3-6) KB RDL (Stagger Stance 5×5/5) Workout Metcon (Time) “Mike and Ike Sours” Freedom (RX+) 5 rounds 20 Alternating V-Ups 15 Burpee Box Jump Overs (24/20) Independence (RX) 5 rounds 20 Alternating V-Ups 12 Burpee Box Jumps (24/20) Liberty 5 rounds 20 Sit ups 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Sour Gummy Worms” Freedom (RX+) AMRAP 30 40 Double Unders 5 Power Cleans (95/135) 8/10 Cal Assault Bike or 7/9 Echo Bike *Alternate Rounds with Partner* Independence (RX) AMRAP 30 25 Double Unders 5 Power Clean (95/65) 7/9 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (8×2) Push Press (8×2) Workout Metcon (Checkmark) 1 min Barbell Quad Smash (each) 1 min Lacrosse Ball Smash 1 min trap smash with Barbell (each side) Metcon (Time) “Warheads” Freedom (RX+) 40-30-20-10 Push Ups Calorie Row (or 400/300/200/100m Run) * Female Calorie Row 32-24-16-8...Read More