CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpees over rower Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 V-Ups or 20 Sit Ups 8 Burpees Liberty Every 6 Minutes for 5 Rounds 20/15 Calorie Row 20 Sit ups 10 Up Downs Target time each set: 2:35-2:50 Time cap each set: 3:30 Goals: Row 1:30-2:00 Full Send on Burpees Work/Rest Ratio of 1:1 or Better Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Oh, the places you’ll go” Freedom (RX+) Every 6 Minutes for 5 Rounds 30/24 Calorie Row 20 GHD’s (Or 20 V-ups) 10 Burpee over rower *Rest 3:00 between sets* Independence (RX) Every 6 Minutes for 5 Rounds 24/20 Calorie Row 16 GHD’s + 6in riser (Or 16 V-Ups) 8 Burpees Rest 3:00 b/t sets Liberty Every 6 Minutes for 5 Rounds 20/15 Calorie Row 20 Sit ups 10 Up Downs Rest 3:00 b/t sets Target time each set: 2:35-2:50 Time cap each set: 3:30 Goals: Row 1:30-2:00 Full Send on Burpees Work/Rest Ratio of 1:1 or Better Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more

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