CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX+): 800m run (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 800m run (split) Individual Option: 400m run 100 double unders 50...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 Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1×1 @85%) Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% * Rest as needed between sets *...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 Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bluebonnets” Freedom (RX+) For time: 20/16 Calorie Row 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14) Independence (RX) 16/13 Calorie Row 20 Abmat Sit-ups (Or 16 V-ups) 10-20-30-40-50 Wall Balls (20/14) Liberty (Scaled) 15/12 Calorie Row 15 Abmat Sit-ups 5-10-15-20-25 Wall Balls...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: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (1×1 @85%) Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% Gymnastics Max Height Box Jump (Distance)...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: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength In The Hole Front Squat + Front Squat (5×2) 1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×2 @70% of 1RM) Weighted Strict Chin Up...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 21 750M Bike 10 DB S-T-O (5R/5L) 10 Alt Box step-ups 10 Alt DB Curls 10 WallballsRead More