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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Snatch + Power Snatch (8x(1+1)) Workout Metcon (Checkmark) “Airheads Extreme” Freedom (RX+) 3 sets: Minute 1: 12 Chest to Bar (Or 16 Pull-ups) Minute 2: 10 Air Squats + 16 Lunges Minute 3: 20 Alternating Dumbbell Snatch (50/35) Minute 4: 12 Box Jumps/Step Ups (24/20)...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” 18 Min at RPE3 -Rest 2 Min- 12 Min at RPE3 -Rest 2 Min- 6 Min at RPE3 Workout Metcon (3 Rounds for time)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “This is the Kingdom” Freedom (RX+) 10 sets: (5 per partner) 1:30 AMRAP 15/12 Calorie Row Max Reps Snatch (135/95) *Score is the total number of snatch reps Independence (RX) 10 sets: (5 per partner) 1:30 AMRAP 12/10 Calorie Row Max Reps...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Front Squat (5-4-3-2-2-1-1-1) Back Squat (5-4-3-2-2-1-1-1) Workout Metcon (Time) “LION” Freedom (RX+) 100/80 Calorie Assault Bike (90/70 Calorie Echo Bike) or 1600m Run -Rest 3:00- 6 sets 10/8 Calorie Assault Bike (9/7 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Independence (RX) 80/65 Calorie...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Really Are” Freedom (RX+) 8 Rounds 100m Sprint 3 Power Cleans (185/125) *Rest 1 Minute Between Rounds* Independence (RX) 8 Rounds 100m Sprint 3 Power Cleans (155/105) Liberty 8 Rounds 250m Bike 3 Power Cleans Target time each set: 50-70 seconds Time cap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (10×1) Workout Metcon (Time) “Water is Wild” Freedom (RX+) 4 rounds 25 Box Step Ups (24’’/20’’) 20 Toes to Bar 15 Front Squats (95/65) Independence (RX) 4 rounds 25 Box Step ups (24’’/20’’) 20 Knees to Elbows (Or 15 Toes to Bar) 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “What I See” Freedom (RX+) 27-21-15-9 Calorie Row Devil’s Press (35s/20s) *Women’s Calories: 22-16-12-8* Independence (RX) 22-16-12-8 Calorie Row Devil’s Press (25s/15s) Liberty 21-15-9-6 Calorie Row Double Dumbbell Clean and Press (light) Target time: 13-15 minutes Time cap: 18 minutes Pace the early rounds...Read More