CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.) Workout Metcon (Time) “Halbrand” Freedom (RX+) 5 rounds 60 Double Unders 15 Stick Sit-ups Independence (RX) 5 rounds 40 Double Unders 10 Stick Sit-ups Liberty 5 rounds 60 Single Unders 20 Sit Ups Target time: 8-10 minutes Time cap: 12 minutes Steady Pace Rounds 1-2, before picking up the pace to finish if you can. Smooth transitions, don’t waste time! Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Galadriel” Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Assault Bike Hang Power Cleans (115/80) -Rest 1:1- 300m-200m-100m Run or 21-15-9* Calorie Assault Bike 15-9-3 Hang Power Cleans (155/105) *Women’s Calories: 16-12-8 *Echo Bike Calories: 16/14-12/10-8/6 Independence (RX) 300m-200m-100m Run or 18-13-8 Calorie Assault Bike Hang Power Cleans (95/65) Rest 1:1 300m-200m-100m Run or 18-13-8 Calorie Assault Bike 15-9-3 Hang Power Cleans (135/95) (Womens Calories: 14-10-6) *Echo Bike Calories: 14/12-10/8-6/4) Liberty 15-10-5 Calorie Bike Erg Dumbbell Hang Power Cleans (light) Rest 1:1 15-10-5 Calorie Bike Erg 15-9-3 Dumbbell Hang Power Cleans (moderate) Target time each set: 4:30-5:30 Time cap each set: 7 minutes Moderate Pacing Throughout.  Get uncomfortable. Power Clean Weight is LIGHT! 40-60% Cardio should be roughly 1:00, :40, :20 Accessory Front Racked Barbell Box Step-Ups *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch) Metcon (Time) “The Rings of Power” Freedom (RX+) 30 Pull-ups 75 Wall Balls (20/14) (10’/9’) 15 Bar Muscle Ups Independence (RX) 25 Pull-ups 75 Wall Balls (14/10) (10’/9’) 20 Chest to Bar (Or 10 Bar Muscle Ups) Liberty 30 Ring Rows 75 Wall Ball Thrusters (light) 15 Jumping Pull-ups Target time each set: 9-11 minutes Time cap each set: 14 minutes Pull Ups in Sets of 5-10 Big Wallball Sets, Shooting for 3-4 Sets total Strong Kip for Muscle Ups/Chest to Bar.  We’re going through one round.  Make it count. Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead 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” 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. Workout Metcon (10 Rounds for time) “Dino” Freedom (RX’d) Every 2:00 (10 sets) 10 Sandball Slams (50/30) 100m Run with Sandball (50/30) (KG conv: SB 22.5/15) Independence Every 2:00 (10 sets) 10 Sandball Slams (30/20) 100m Run with Sandball (30/20) (KG conv: SB 15/10) Liberty Every 2:00 (10 sets) 10 Wall Ball Slams (light) 50m Run with Wall Ball (light)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Bamm-Bamm Rubble” Freedom (RX+) 10 rounds 11 Bench Press (135/95) 20 Alternating V-ups 100m Run Independence (RX) 10 rounds 11 Bench Press (115/80) 14 Alternating V-ups 100m Run Liberty 10 rounds 11 Bar Push Ups 15 Sit Ups 100m Run Partners Alternate Movements Looking to go unbroken and keep the pace up. Smile and Have Fun with it. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more