CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strength Squat Snatch 1RM Squat Snatch 10×1 *on a 1:30 Clock* WOD Metcon (Time) “Might Get Loud” Freedom (RX+) 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) Independence (RX) 80 Double Unders 40...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” 10 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Active Recovery Day 5 Minutes Walk 4 Rounds 2:00 Jog 2:00 Walk 5 Minute Cool Down Scoring:  Meters Warm-up Bonus Workout Warm-up Warm-up (No Measure) 3 Rounds: :30 Alternating Calf Stretch 5 Inchworm with Push-up 10 Sit-ups 5 Burpees Demo Videos Alternating Calf Stretch Inchworm to Pushup...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard () Warm-up (No Measure) 5:00 Clock :30 Line Hops or Single Unders 5 Inchworms with Push Up 5 Chair Dips 5 Crush Grip Dumbbell Floor Press (if doing minimal) Perform 5 Double Dumbbell Floor Press before starting workout. Demo Videos Line Hops Single Unders Inchworm to Pushup...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Overhead Squat (3×1 @ 90% of 1RM Snatch) Workout Metcon (AMRAP – Rounds and Reps) “Key Lime Pie”...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) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Pug” Freedom (RX+) 42-30-18 Calorie Row 30-24-18 Strict Handstand Push Ups -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Front Squats (95/65) -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Push Press (95/65) Independence (RX) 42-30-18 Calorie Row 30-24-18Handstand Push Ups -Rest 3 Minutes- 42-30-18...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Front Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Workout Metcon (Time) “Poodle” Freedom (RX+) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Independence (RX) 10-20-30 Knees to Elbows Hang Power Cleans (95/65) Burpee Over Bar...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “Dachshund” Freedom (RX+) 5 sets: 3:00 AMRAP 20 Synchro Russian Swings (35/53) 40 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box -rest 3:00 between sets- Independence (RX) 5 sets: 3:00 AMRAP 15 Synchro Russian Swings (35/53) 30 Box Overs...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets) Start at 65% and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Metcon (Time) “Rottweiler” Freedom (RX+) For Time: 50 Wall Balls (20/14) 60 Front Rack Dumbbell Lunges (50s/35s)...Read More