CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “President James Madison” Freedom (RX+) 2 Rounds 50/40 Calorie Assault (Or 40/32 Calorie Echo) 40 Wall Balls (14/20) 30 GHD’s (Or 30 V-Ups) 20 Chest to Bars Independence (RX) 2 Rounds 40/32 Calorie Assault (Or 34/26 Calorie Echo) 35 Wall Balls (14/20) 25 GHD’s (Or 25 V-Ups) 15 Chest to Bars (Or 20 Pull-ups) Liberty (Scaled) 2 Rounds 30/24 Calorie Row 30 Wall Balls 30 Sit Ups 20 Jumping Pull-ups Target time: 16-18 minutes Time cap: 22 minutes Accessory Double DB Standing Bent Over Row (4 sets: 15 reps ) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 Clean and Jerks (touch and go, build in weight) Workout Metcon (Time) “Madison, Wisconsin” Freedom (RX+) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (135/95) ** Touch and Go ** Independence (RX) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (95/65) Liberty 5 sets (Every 3:30) 150m Run 12 Dumbbell Clean and Jerks Target time each set: 1:30-1:50 Time cap each set: 2 minutes Accessory Flat Bench DB Chest Fly (4 sets: 12 reps) *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 Clean and Jerks (touch and go, build in weight) Workout Metcon (Time) “Madison, Wisconsin” Freedom (RX+) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (135/95) ** Touch and Go ** Independence (RX) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (95/65) Liberty 5 sets (Every 3:30) 150m Run 12 Dumbbell Clean and Jerks Target time each set: 1:30-1:50 Time cap each set: 2 minutes Accessory Flat Bench DB Chest Fly (4 sets: 12 reps) *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the same and...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 (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37 Min Workout Metcon (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 12 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 10 Burpee over Rower Liberty 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 8 Up Downs Target time is sub 75 seconds, so scale calories and reps to allow for athletes to have at least 30+ seconds of rest. * See Coaches Notes for Limited Equipment and Large Class OptionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Tiger Shark (Time) Freedom (RX+) Buy In: 1000m Row 5 rounds 21 Dumbbell Shoulder to Overhead (35s/25s) 15 Deadlifts (185/125) 9 Box Jump Overs (30/24) Cash Out: 1000m Row Independence Buy In: 800m Row 5 rounds 21 Dumbbell Shoulder to Overhead (25s/15s) 15 Deadlifts (155/105) 9 Box Jump Overs (24/20) Cash Out: 800m Row Liberty Buy In: 600m Row 4 rounds 15 Dumbbell Push Press 12 Deadlifts 9 Step Ups Cash Out: 600m Row Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM) [Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)Read more