CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Rounds and Reps) “Focus. Speed. I am speed” Freedom (RX+) 15:00 Amrap 12/10 Calorie Assault Bike (10/8 Calorie Echo) or 150m Run 5-10-15-20-25. . . Kettlebell Swings (53/35) Push Ups Independence (RX) 15:00 Amrap 10/8 Calorie Assault Bike (9/7 Calorie Echo) or 150m Run 5-10-15-20-25. . . Kettlebell Swings (35/25) Push Ups Liberty 15:00 Amrap 100m Run 5-10-15-20-25. . . Russian Kettlebell Swings (light) Bar Push Ups Target number of Rounds: 5 rounds (Round of 25 kettlebell swings) Minimum Round before scaling: 4 (round of 20 kettlebell swings) Keep the Assault Bike Time relatively the same. Break as needed on KB Swings and Push Ups. Do your best to avoid push up fatigue/failure. Accessory Goblet Squat (4×10) 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 Strength Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk * Complete a set every 90 Seconds (15 minutes) *) Workout (Time) “Tow Mater” Freedom (RX+) For Time: 30-25-20-15-10* or 400m-300m-200m-100m-50m Run Cal Row GHD Sit Ups (Or Stick Sit Ups) *Women’s cals: 24-20-16-12-8 Independence For Time: 24-20-16-12-8* or or 400m-300m-200m-100m-50m Run Cal Row Stick Sit Ups Women’s cals: 20-16-12-10-6 Liberty For Time: 20-16-12-8-4 Cal Row Sit ups Target time: 10-12 minutes Time cap: 15 minutes Moderate to Fast Pace on the Row and Run, especially as the calories get light and distance gets shorter. Non Stop Effort for Sit Ups. Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) “Lightning McQueen” Freedom (RX+) 3 Sets 2 Rounds 16 Front Rack Lunges (2×50/35) 50 Double Unders 5 Wall Walks 50 Double Unders -Rest 1:1 between sets- *This workout consists of 3 sets of 2 rounds (6 total rounds completed at the end of the workout) Independence (RX) 3 Sets 2 Rounds 16 Front Rack Lunge (2×35/25) 35 Double Unders 3 Wall Walks 35 Double Unders -Rest 1:1 between sets- Liberty 3 Sets 2 Rounds 16 Alternating Lunges 50 Single Unders 6 Inch Worm to Pike Push Ups 50 Single Unders -Rest 1:1 between sets- Target time each set: 4:30 – 5:30 Time cap each set: 6 minutes Moderate to High Intensity, Reps are low so keep moving! Keep Equipment Close and Transitions Fast! Accessory Easy 5-10 Minutes of Cardio! Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side)...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 Sets 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 Min at RPE7 1 Min at RPE8 4 Min at RPE2 Total 30 Min Workout Metcon (2 Rounds for time) “Mordor” Freedom (RX’d) 6 sets: 1:00 Accumulated Plank Hold (Elbows) 1:00 Accumulated Top of Ring Dip Hold -Rest as needed between sets- -3:00 after completion- -into- 50 Burpee Box Jump Overs (24/20) Independence 6 sets: 45-seconds Accumulated Plank Hold (Elbows) 45-second Accumulated Top of Ring Dip Hold Rest as needed between sets 3:00 after completion into 50 Burpee Box Jump Overs (20/16) Liberty 6 sets: 30-seconds Accumulated Knee Plank Hold (Elbows) 30-second Accumulated Top of Ring Dip Hold (Toes touching...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Isildur” Freedom (RX+) 30:00 Amrap 30/24 Calorie Assault Bike 6 Rope Climbs Independence (RX) 30:00 Amrap 30/24 Calorie Assault Bike 4 Rope Climbs Liberty 30:00 Amrap 20/16 Calorie Assault Bike 6 Zombie Climbs Target number of Rounds: 9-10 rounds Minimum number of Rounds: 7 rounds Try to go one for one on movements.  For a bigger challenge, split the bike and rope climbs equally. Saturday is an extra day of fitness.  Settle in and have fun. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more