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

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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5 Min at RPE2 between sets. Total: 36 Min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 320/260 Calorie Assault Bike or 250/200 Calorie Echo Bike 800m Run 100 American Swings (53/72) 50 Burpee Pull Ups *Partition as needed 240/200 Calorie Assault Bike or 200/170 Calorie Echo Bike 800m Run 100 American Swings (35/53) 50 Pull Ups *Partition as needed...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (7 Rounds for reps) “The Lorax” Freedom (RX+) 7 rounds Min 1: 20 Wall Balls (20/14) Min 2: 12 Handstand Push-ups Min 3: 20 Alternating V-ups Independence (RX) 7 rounds Min 1: 20 Wall Balls (14/10) Min 2: 10 Handstand Push-ups Min 3: 12 Alternating...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Fox in Socks” Freedom (RX+) Teams of 2 3 sets: (each/1:1) 50 Double Unders 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Power Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) -Rest 5 min- 1 set: (each/1:1) 300 Double Unders 72 Dumbbell Deadlifts (50s/35s) 54...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Green Eggs and Ham” Freedom (RX+) Every 4 Minutes for 5 Rounds: 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) 6 Power Snatch (135/95) 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) Independence (RX) Every 4 Minutes for 5 Rounds: 10/8 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpees over rower Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 V-Ups or 20 Sit Ups 8 Burpees...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpee over rower *Rest 3:00 between sets* Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 GHD’s...Read More