CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Intervals” 5 Sets 1 Min Easy, Standing, High Damper (55-60 RPM), 1 Min Hard, Seated, Low Damper (95 RPM) No rest between sets. -Rest 2 Min- 5 Sets 1 Min Mod, Standing, High Damper (60-65 RPM), 1 Min Mod, Seated, Low Damper (85 RPM) No rest between sets. -Rest 2 Min- 5 Sets 1 Min Hard, Standing, High Damper (65-70 RPM), 1 Min Easy, Seated, Low Damper (75 RPM) No rest between sets. Total: 34 Min Workout Two (Time) Volkswagen Freedom (RX’d) 21-18-15-12-9-6-3 Kettlebell Swings (53/36) 42-36-30-24-18-12-6 Walking Lunge Steps (KG conv: KB 22.5/15) Independence 21-18-15-12-9-6-3 Kettlebell Swings (36/25) 42-36-30-24-18-12-6 Walking Lunge Steps (KG conv: KB 15/10) Liberty 18-16-14-12-10-8-6 Russian Kettlebell Swings (light) 36-32-28-24-20-16-12 Box Step Ups (16/12)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD (Time) Ford Freedom (RX+) Teams of 2 30 Rope Climbs (split as desired) 100/80Calorie Row (split as desired) 60 Clean and Jerks (135/95) (split as desired) Independence (RX) Teams of 2 20 Rope Climbs (split as desired) 100/80Calorie Row (split as desired) 60 Clean and Jerks (115/80) (split as desired) Liberty Teams of 2 20 Zombie Rope Climbs 80/60 Calorie Row 60 Alternating Dumbbell Clean and Jerks (light) Target time: 14-16 minutes Time cap: 20 minutes Break up the movements to prevent partners from burning out. This is grip heavy, try to save it for the finale. Toss some chalk on your mitts, pump up the jams, and enjoy the weekend.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch (10×2, building up to 3-5 Sets at 70%) Power Clean (10×2, building up to 3-5 Sets at 70%) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups CrossFit Open 12.4 and 13.3 Freedom (RX+) 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Independence (RX) 12:00 Amrap 150 Wall Balls (14/10) 90 Double Unders 30 Bar Muscle Ups OR 30 Burpee Pull-ups Liberty 12:00 Amrap 20 Wall Ball Thrusters (light) 30 Single Unders 10 Burpee Pull-ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Break up the wallballs out of the gate. They’re the majority of the workout. Be quick, purposeful, but more importantly SMART! Once you finish wallballs, the hurt is mainly over and it’s all about skill....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) Mazda Freedom (RX+) Teams of 2 6 sets (each/1:1) 100ftDumbbell Farmer Carry (70s/50s)) 6 High Box Jumps (30/24) Independence (RX) Teams of 2 6 sets (each/1:1) 100ftDumbbell Farmer Carry (50s/35s)) 6 Box Jumps (24/20) Liberty Teams of 2 6 sets (each/1:1) 100ft Dumbbell Farmer Carry (moderate) 10 Box Step Ups (24/20) Target time: 11-13 minutes Time cap: 16 minutes Use the first round as your test pace, from there hold it or pick it up. Get to the end of the driveway and back quickly while squeezing hard. Be purposeful on the jumps. They’re high! Goal pace is roughly 60 seconds each round. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (7×5) Building up to a moderate to heavy weight for touch and go! Workout (Time) General Motors Freedom (RX+) 100/80 Calorie Bike or 125/100 Calorie Row *Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)* Independence (RX) 80/65 Calorie Bike or 100/80 Calorie Row *Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp) Liberty 65/50 Calorie Bike or 80/60 Calorie Row Every minute on the minute perform 5 Up Downs Target time each set: 8-10 minutes Time cap each set: 15 minutes Aim to hit the same amount of calories on the machine each minute. Aim to have 40 seconds each round to knock down calories. The goal places 10% of the workout per round. That’s the pace. Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side)...Read more