CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Fox in Socks” Freedom (RX+) Teams of 2 3 sets: (each/1:1) 50 Double Unders 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Power Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) -Rest 5 min- 1 set: (each/1:1) 300 Double Unders 72 Dumbbell Deadlifts (50s/35s) 54 Dumbbell Hang Power Clean (50s/35s) 36 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) Teams of 2 3 sets: (each/1:1) 35 Double Unders 12 Dumbbell Deadlifts (35s/25s) 9 Dumbbell Hang Power Cleans (35s/25s) 6 Dumbbell Shoulder to Overhead (35s/25s) Rest 5 min 1 set: (each/1:1) 210 Double Unders 72 Dumbbell Deadlifts (35s/25s) 54 Dumbbell Hang Power Clean (35s/25s) 36 Dumbbell Shoulder to Overhead (35s/25s) Liberty Teams of 2 3 sets: (each/1:1) 50 SingleUnders 12 Dumbbell Deadlifts (light) 9 Dumbbell Hang Power Cleans (light) 6 Dumbbell Push Press (light) Rest 5 min 1 set: (each/1:1) 300 Single...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Green Eggs and Ham” Freedom (RX+) Every 4 Minutes for 5 Rounds: 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) 6 Power Snatch (135/95) 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) Independence (RX) Every 4 Minutes for 5 Rounds: 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) 6 Power Snatch (115/80) 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) Liberty Every 4 Minutes for 5 Rounds: 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) 6 Power Snatch (45/75) or 10 Alternating Dumbbell Snatch (light) 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) Target time each set: 1:40-2:00 Time cap each set: 2:30 minutes Find a pace you can maintain, stay within 5-10 seconds each round Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap...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 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 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