CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Hammerhead Shark (4 Rounds for reps) Freedom (RX+) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Independence (RX) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 75/55 Set 2: 95/65 Set 3: 115/80 Set 4: 135/95 Rest 1:00 between sets Liberty (Scaled) Teams of 2 3:00 Amrap (4 sets) 400/350m Row (each/same time) Max Dumbbell Snatch (15-20-25-30/25-30-35-40) Rest 1:00 between sets ** TARGET SCORE ** Target number of reps each set: Set 1: 25+ Reps Set 2: 20+ Reps Set 3: 15+ Reps Set 4: 10+ Reps Minimum number of reps before scaling Set 1: 15 Reps Set 2: 12 Reps Set 3: 10 Reps Set 4: 5 Reps...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (Heavy Single) Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Workout Great White Shark (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35) Independence (RX) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (35/25) 25ft Dumbbell Walking Lunge (35/25) 10 Single Arm Dumbbell Push Press (R) (35/25) 25ft Dumbbell Walking Lunge (35/25) Liberty (Scaled) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (15/25) 10 Alternating Step Ups (20in) 10 Single Arm Dumbbell Push Press (R) (15/25) 10 Alternating Step Ups (20in) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 rounds Cooldown Warm-up (No Measure) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Heavy Single) Gymnastics Strict Weighted Chin up (1 Rep Max Weight) * Rest as needed between sets * Workout Megalodon (Time) Freedom (RX+) For Time: 21-15-9 Thrusters (95/65) Burpee over Bar Chest to Bar Independence (RX) 21-15-9 Thrusters (75/55) Burpee over Bar Pull-ups Liberty (Scaled) 21-15-9 Dumbbell Thrusters (15/25) Up Downs Jumping Pull-ups Target time: 5-7 minutes Time cap: 10 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) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)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) “BikeErg Lactate Threshold” 3 Sets 5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4) *Rest 5 Min at RPE2 between sets. Total: 40 Min Workout Metcon (Time) Metcon Freedom (RX’d) Partner 5 Rounds (each/1:1) 20/15 Calorie Bike Erg (Or 16/14 Calorie Assault Bike) 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans 205/145) -You go, I go – Independence 5 Rounds (each/1:1) 16/14 Calorie Bike Erg (Or 12/10 Calorie Assault Bike) 35 Double Unders 8 Sandbag Cleans (100/70) (Or Power Cleans 185/125) Liberty 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate) * See Coaches Notes for Limited Equipment and Large Class OptionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “More Than A Memory” Freedom (RX+) 10 Rounds 2 Rope Climbs (15ft) 6 Strict Handstand Push Up (Or 12 Push-ups) 12 Dumbbell Power Cleans (2×50/35) Independence (RX) 10 Rounds 2 Rope Climbs (12ft) 6 Handstand Push Ups (or 12 Push-Ups) 12 Dumbbell Power Cleans (2×35/25) Liberty (Scaled) 10 Rounds 4 Zombie Rope Climbs 8 Dumbbell Push Press 12 Dumbbell Power Cleans Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM) [Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)Read more