CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “The Capital” Freedom (RX+) 4 rounds 10 Power Cleans (185/125) 800m Run 200m Kettlebell Carry (2×53/35) 30 Alternating Lunges Independence (RX) 4 rounds 10 Power Cleans (135/95) 800m Run 200m Dumbbell Carry (2×35/25) 24 Alternating Lunges Liberty 4 rounds 10 Dumbbell Power Cleans 2000m Bike Erg 200m Dumbbell Carry 20 Alternating Lunges Target time: 30 minutes Time cap: 36 minutes Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Shoulder/Glutes Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other. 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Seated Alternating Double DB Shoulder Press @ moderate weight 10 DB...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Build to Heavier Double) On a 2:00 Clock Front Squat (7×2, Build to Heavier Double) On a 2:00 Clock Workout Metcon (Time) “Jackie Pro” Freedom (RX+) 1000m Row 50 Thrusters (95/65) 30 Bar Muscle Ups (Or 60 Chest to Bar) Independence (RX) 1000m Row 50 Thrusters (75/55) 20 Bar Muscle Ups (40 Chest to Bar or 40 Burpee Pull Ups) Liberty 800m Row 50 Dumbbell Thrusters (light) 30 Jumping Pull-ups Target time: 10-12 minutes Time cap: 15 minutes Hit Thrusters in Sets of 10 Keep Rest Periods Short Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Gymnastics False Grip Ring Rows 5 sets: 6-10 False Grip Ring Rows – rest 1 minute between sets – Cooldown Metcon (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for reps) “Cardio Dozen” Freedom (RX+) Teams of 2 12 min AMRAP 2000m Run (alt 100s or 200s) Max GHD’s (Or V-Ups) -1 min rest- 12 min AMRAP 5000/4000m Bike Max Burpee Box Jump Overs (24/20) Independence (RX) Teams of 2 12 min AMRAP 1600m Run (alt 100s or 200s) V-Ups or Sit Ups 1 min rest 12 min AMRAP 4000/3200m Bike Max Burpee Box Overs (24/20) Liberty Teams of 2 10 min AMRAP 1500/1200m Row Max Sit ups 1 min rest 10 min AMRAP 3000/2600m Bike Erg Max Up Downs + Step Ups ** If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs Target number of reps each set: Workout 1: 75+ reps Workout 2: 40+ reps Minimum number of reps before scaling: Workout 1: 50 reps Workout 2: 20 reps Short Bursts over...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5×1) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Strength Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)) Workout Metcon (AMRAP – Rounds and Reps) “Cold As You” Freedom (RX+) 10:00 Amrap 3 Deadlifts (275/185) 5 Hand Release Push-ups 7 Toes to Bar Independence (RX) 10:00 Amrap 3 Deadlifts (225/155) 5 Hand Release Push-ups 7 Knees to Elbows Liberty 10:00 Amrap 3 Kettlebell Sumo Deadlifts (moderate) 5 Knee Push-ups 7 Hanging Knee Raises Target number of round: 9+ rounds Minimum number of rounds before scaling: 7 rounds Set a pace and stay consistent If you can’t go unbroken, scale Cooldown Metcon (No Measure) 1 min forward fold (wide legs) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “Shuttle to Overhead” Freedom (RX+): From 0:00-2:00 (2 minutes) Run 200m Max shoulder to overhead (185/125) -Rest 1 min- From 3:00-6:00 (3 minutes) Run 400m Max shoulder to overhead (185/125) -Rest 2 mins- From 8:00-12:00 (4 minutes) Run 600m Max shoulder to overhead (185/125) Independence (RX): From 0:00-2:00 (2 minutes) Run 200 m Max shoulder to overhead (155/105) Rest 1 min From 3:00-6:00 (3 minutes) Run 400 m Max shoulder to overhead (155/105) Rest 2 mins From 8:00-12:00 (4 minutes) Run 600 m Max shoulder to overhead (155/105) Liberty: From 0:00-2:00 (2 minutes) 400m Bike Erg (or 200M Row) Max Dumbbell Push Press (light) Rest 1 min From 3:00-6:00 (3 minutes) 800m Bike Erg (or 400M Row) Max Dumbbell Push Press (light) Rest 2 mins From 8:00-12:00 (4 minutes) 1200m Bike Erg (or 600M Row) Max Dumbbell...Read more