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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.) Workout Metcon (Time) “Mr. Slate” Freedom (RX’+ 3 rounds 15 Hang Power Cleans (135/95) 15 Burpees Independence (RX) 3...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Barney Rubble” Freedom (RX+) Every 4:00 (5 sets) 12/10 Calorie Row 24 Dumbbell Push Press (35s/25s) 12/10 Calorie Row Independence (RX) Every 4:00 (5 sets) 10/8 Calorie Row 20 Dumbbell Push Press (30s/20s) 10/8 Calorie Row Liberty Every 4:00 (5 sets) 10/8 Calorie Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Clean (Hang Squat Clean: – Establish a 3 RM for the day) Clean Grip Deadlift (3×3 @ 90% 1RM Clean) Workout Metcon (Time) “Pebbles Flintstone” Freedom (RX+) 42-30-18 Deadlift (155/105) Box jump Overs (24/20) Independence (RX) 42-30-18 Deadlift (135/95) Box jump Overs (20/16) Liberty 30-20-10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Front Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Workout Metcon (Time) “Fred Flintstone” Freedom (RX+) 4 rounds 400m run 40 Air Squats 30 Push Ups 15...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 Min at RPE5 -Rest 2 Min- 10 Min at RPE5 -Rest 3 Min- 5min at RPE5 Workout Metcon (Checkmark) “Debbie Jellinsky” Freedom (RX’d)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Uncle Fester” Freedom (RX+) 5 sets each: 15/12 Calorie Row 100′ KB Farmers Carry (53s/35s) 10 Push Ups Independence (RX) 5 sets each: 12/10 Calorie Row 100′ DB Farmers Walk (35s/25s) 10 Push Ups Liberty 5 sets each: 10/8 Calorie Row 100′ DB Farmers Walk (25s/15s) 10 Push Ups Rounds should...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Rack Lunge (4×10 (5/5)) Front Rack Lunge (4×10 (5/5)) Workout Metcon (Time) “Gomez Addams” Freedom (RX+) 150 Wall Balls (20/14) 300 Double Unders 30 Muscle Ups (Or 60 Chest to Bar) ** Partition as desired ** Independence (RX) 120 Wall Balls (14/10) 200 Double Unders...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Bench Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and...Read More