CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “City of Four Lakes” Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (105/155) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (75/115) Liberty (Scaled) Every...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 10 Toe Touches 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for distance) “Lake Monona” Freedom (RX+) 5 min AMRAP 40/32 Calorie Row Max Distance Dumbbell Farmers Carry (35/50) -@8:00- 5 min AMRAP 800M Run Max Distance Single- Arm Overhead Walk (35/50) -@16:00- 5 min AMRAP 40/32 Calorie Assault Bike or 34/26 Cal Echo...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “President James Madison” Freedom (RX+) 2 Rounds 50/40 Calorie Assault (Or 40/32 Calorie Echo) 40 Wall Balls (14/20) 30 GHD’s (Or 30 V-Ups) 20 Chest to Bars Independence (RX) 2 Rounds 40/32 Calorie Assault (Or 34/26 Calorie Echo) 35 Wall Balls (14/20) 25 GHD’s...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m...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 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2...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 (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Tiger Shark (Time) Freedom (RX+) Buy In: 1000m Row 5 rounds 21 Dumbbell Shoulder to Overhead (35s/25s) 15 Deadlifts (185/125) 9 Box Jump Overs (30/24) Cash Out: 1000m Row Independence Buy In: 800m Row 5 rounds 21 Dumbbell Shoulder to Overhead (25s/15s) 15 Deadlifts (155/105)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bull Shark (5 Rounds for reps) Freedom (RX+) 5 sets: 2:00 Amrap 2 Rope Climbs (Or 8 Burpee Pull-ups) 4 Wall Walks Max effort Push-ups rest 1 minute between rounds Independence (RX) 5 sets: 2:00 Amrap 1 Rope Climbs (Or 5 Burpee Pull-ups) 3 Wall Walks...Read More