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

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for reps) “German Shepherd” Freedom (RX+) 3:00 AMRAP 100m Run Or 8/6 Assault Bike (7/5 Echo Bike) 20 Double Unders 2 Wall Walks -rest 2:00- 6:00 AMRAP 200m Run Or 16/13 Calorie Bike (15/12 Echo Bike) 40 Double Unders 4 Wall Walks -rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Squat Snatch (10×1 start at 65% and build to no higher than 90%) Complete 1 set every 1:30 Workout Metcon (Time) “Golden Retriever” Freedom (RX+) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or 200m Run 25 Power Snatches (75/55) 250/200m Row or...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 (3 Rounds for distance) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT IS RPE? RPE means Rate...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “King Crab Roll” Partner workout (RX+) 12/9 Calorie Assault Bike (each) 40 Power Cleans (185/125) 12/9 Calorie Assault Bike (each) 40 Power Snatches (135/95) 12/9 Calorie Assault Bike (each) 20 Cleans (225/145) 12/9 Calorie Assault Bike (each) 20 Snatches (185/125) 12/9 Calorie Assault...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 3 Sets at 70%) Front Squat (7×5, Last 3 Sets at 70%) Workout Metcon (Time) “Shrimp Tempura Roll” Freedom (RX+) 50 Wall Balls (20/14) 50 Toes to Bar 50 Box Jump Overs (24/20) 50 Wall Balls (20/14) Independence (RX) 50 Wall Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Spider Roll” Freedom (RX’d) Every minute (20:00) 200m/175m Row 200m Run 500m/450m Bike Independence Every minute (20:00) 175m/150m Row 150m Run 350m/300m Bike Liberty Every minute (15:00) 150m/125m Row Target time each set: 38-45 seconds Time cap each set: 50 seconds Moderate Pace Stay...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Push Jerk (3 x 3 @...Read More