CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.) Workout Metcon (Time) “The Great Gazoo” Freedom (RX+) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks *16 Single arm Overhead Dumbbell Lunge (50/35) after each set Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks (Halfway) *16 Single arm Overhead Dumbbell Lunge (35/25) after each set Liberty 50-40-30-20-10 Single Unders 5-4-3-2-1 Pike Push Ups 16 Walking Lunge after each set Target time: 10-12 minutes Time cap: 15 minutes Unbroken Double Under Sets Wall Walks in sets of 2+ Break the lunges halfway to switch arms. Cooldown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) Cooldown/MobilityRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.) Workout Metcon (Time) “Mr. Slate” Freedom (RX’+ 3 rounds 15 Hang Power Cleans (135/95) 15 Burpees Independence (RX) 3 rounds 15 Hang Power Cleans (115/80) 15 Burpees Liberty 3 rounds 12 Hang Dumbbell Power Cleans (light) 12 Up Downs Target time: 3-4 minutes Time cap: 6 minutes Weight for the power cleans is 60-65% of 1 RM.  Reps should be done unbroken or at a maximum 2 sets.  Use the legs! Burpee pacing is aggressive, but we’re really trying to turn it up Round 3. Get to work.  This is a WOD where standing around isn’t an option. Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Barney Rubble” Freedom (RX+) Every 4:00 (5 sets) 12/10 Calorie Row 24 Dumbbell Push Press (35s/25s) 12/10 Calorie Row Independence (RX) Every 4:00 (5 sets) 10/8 Calorie Row 20 Dumbbell Push Press (30s/20s) 10/8 Calorie Row Liberty Every 4:00 (5 sets) 10/8 Calorie Row 10 Single Arm Push Press (each side) 10/8 Calorie Row Target time each set: 1:45-2:15 Time cap each set: 3 minutes Reps should be manageable enough where the pacing stays hard! Row is :30-:40 seconds while push press should be broken up into no more than 2 sets. Don’t get sloppy overhead.  Focus on for with the dumbbells, especially because it’s light! Accessory Lying DB Hamstring Curl *Rest 1:30-2:00 b/t sets Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Clean (Hang Squat Clean: – Establish a 3 RM for the day) Clean Grip Deadlift (3×3 @ 90% 1RM Clean) Workout Metcon (Time) “Pebbles Flintstone” Freedom (RX+) 42-30-18 Deadlift (155/105) Box jump Overs (24/20) Independence (RX) 42-30-18 Deadlift (135/95) Box jump Overs (20/16) Liberty 30-20-10 Kettlebell Sumo Deadlift (light) Box Step ups (20/16) Target time: 10-12 minutes Time cap: 14 minutes “Smooth is Fast, Fast is Smooth” Make sure to stay tight on deadlifts.  Move with a purpose and do your best not to move to fast.  Your goal is to protect your back at all costs.  Don’t be afraid to go lighter. Heart rate is going to elevate.  Do your best to control your breathing as you move round to round. Legs are going to get heavy fast.  Don’t hesitate to step on the box. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Front Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Workout Metcon (Time) “Fred Flintstone” Freedom (RX+) 4 rounds 400m run 40 Air Squats 30 Push Ups 15 Strict Pull Ups Independence (RX) 4 rounds 300m run 30 Air Squats 20 Push Ups 10 Strict Pull Ups Liberty 4 rounds 200m run 20 Air Squats 15 Bar Push Ups 10 Ring Rows Target time: 18-20 minutes Time cap each set: 24 minutes Runs should be a moderate pace, aiming to finish in 2:15 or less.  Arms/shoulders are in an easy and relaxed position. Be ready for fatigue during push ups and pull ups.  Move forward anyway outside of singles. Aim for consistency and maintaining Round 1’s pace.  Goal is under 5 Minutes per Round....Read more