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 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 Min at RPE7 1 Min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Isildur” Freedom (RX+) 30:00 Amrap 30/24 Calorie Assault Bike 6 Rope Climbs Independence (RX) 30:00 Amrap 30/24 Calorie Assault Bike 4 Rope Climbs Liberty 30:00 Amrap 20/16 Calorie Assault Bike 6 Zombie Climbs Target number of Rounds: 9-10 rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5,...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.) Partner WOD Metcon (Time) “Celebrimbor” Freedom (RX+) Teams of 2 30/24 Calorie Row 25 Snatch (95/65) 30/24 Calorie Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.) Workout Metcon (Time) “Halbrand” Freedom (RX+) 5 rounds 60 Double Unders 15 Stick Sit-ups Independence (RX) 5 rounds 40...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Galadriel” Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Assault Bike Hang Power Cleans (115/80) -Rest 1:1- 300m-200m-100m Run or 21-15-9* Calorie Assault Bike 15-9-3 Hang Power Cleans (155/105) *Women’s Calories: 16-12-8 *Echo Bike Calories: 16/14-12/10-8/6 Independence (RX) 300m-200m-100m Run or 18-13-8 Calorie Assault Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch) Metcon (Time) “The Rings of Power” Freedom (RX+) 30 Pull-ups 75 Wall Balls (20/14) (10’/9’) 15 Bar Muscle Ups Independence (RX) 25 Pull-ups 75 Wall Balls (14/10) (10’/9’) 20 Chest to Bar...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” 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. Workout Metcon (10 Rounds for time) “Dino” Freedom (RX’d) Every...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Bamm-Bamm Rubble” Freedom (RX+) 10 rounds 11 Bench Press (135/95) 20 Alternating V-ups 100m Run Independence (RX) 10 rounds 11 Bench Press (115/80) 14 Alternating V-ups 100m Run Liberty 10 rounds 11 Bar Push Ups 15 Sit Ups 100m Run Partners Alternate Movements Looking...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.) Workout Metcon (Time) “The Great Gazoo” Freedom (RX+) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks *16 Single arm Overhead Dumbbell...Read More