CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 400m Run/1000m Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 Thrusters 100m Run (workout pace) Workout Daniel (Time) Freedom (RX) 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-ups Independence 35 Pull-ups 400m Run 21 Thrusters (75/55) 800m Run 21 Thrusters (75/55) 400m Run 35 Pull-ups Liberty 35 Jumping Pull-ups 200m Run 21 Dumbbell Thrusters (light) 400m Run 21 Dumbbell Thrusters (light) 200m Run 35 Jumping Pull-ups Target time each set: 14-16 minutes Time cap each set: 20 minutes Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)...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” 3 Rounds 6x (30 Sec Standing at RPE7.5, 30 Sec Seated at RPE2) *Rest 6 Min at RPE2 between rounds. Total: 24 Min Metcon (5 Rounds for time) Dane County Freedom (RX’d) 5 Sets (1 set every 3 minutes ) 3 Rope Climbs 8 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (30/24) -perform easy row as rest between sets- Independence 5 Sets (1 set every 3 minutes ) 2 Rope Climbs 8 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20) Liberty 5 Sets (1 set every 3 minutes ) 12 Jumping Pull-ups 8 Up Downs + Box Step up (20/16)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “City of Four Lakes” Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (105/155) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Assault Bike (8/10 Calorie Echo Bike) Max Snatch (75/115) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Assault Bike (7/9 Calorie Echo Bike) Max Alt DB Snatch TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 10 Toe Touches 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to Bar 5 Handstand Push-ups (each) Workout Metcon (Time) “Cheeseheads” Freedom (RX+) Teams of 2 100 Box Jump Overs (24/20) 50 Synchro Toes to Bar 100 Handstand Push-ups 50 Synchro Toes to Bar 100 Box Jump Overs (24/20) Individual Option: 50 Box Jump Overs (24/20) 50 Toes to Bar 50 Handstand Push-ups 50 Toes to Bar 50 Box Jump Overs (24/20) Independence (RX) 75 Box Jump Overs (20/16) 35 Synchro Toes to Bar 75 Handstand Push-ups 35 Synchro Toes to Bar 75 Box Jump Overs (20/14) Individual Option: 40 Box Jump Overs (24/20) 40 Toes to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for distance) “Lake Monona” Freedom (RX+) 5 min AMRAP 40/32 Calorie Row Max Distance Dumbbell Farmers Carry (35/50) -@8:00- 5 min AMRAP 800M Run Max Distance Single- Arm Overhead Walk (35/50) -@16:00- 5 min AMRAP 40/32 Calorie Assault Bike or 34/26 Cal Echo Max Distance Body Weight Alternating Lunges Independence (RX) 5:00 AMRAP 32/24 Calorie Row Max Distance Dumbbell Farmers Carry (20/35) @8:00 5:00 AMRAP 600M run Max Distance Single-Arm Overhead Walk (20/35) @16:00 5:00 AMRAP 32/25 Calorie Assault Bike or 26/20 Echo Bike Max Distance Body Weight Alternating Lunges Liberty 3 sets (every 8 minutes) 5:00 AMRAP 24/20 Calorie Row Max Distance Dumbbell Farmer Carry (moderate) Target number of distance each set: Workout 1: 300ft + Workout 2: 200ft + Workout 3: 300ft + Minimum distance before scaling: 100ft Cooldown Warm-up (No Measure) 1 min foot smash...Read more