CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Lovin’ , Touchin’, Squeezin’” Freedom (RX+) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar Independence (RX) For time: 75 Power Cleans (115/80) Every 2 minutes complete 10 Toes to Bar Liberty (Scaled) For time: 60 Dumbbell Power Cleans (light) Every 2 minutes complete 12 Sit Ups Target time: 7-9 minutes Time cap: 16 minutes 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) CooldownRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Freedom (RX+) Teams of 2 16:00 AMRAP 15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) P1: 200m Run P2: 15/12 Calorie Row *Switch at completion Individual Option: 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) 200m Run 15/12 Calorie Row Independence (RX) Teams of 2 16:00 AMRAP 15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25) P1: 150m Run P2: 12/10 Calorie Row Liberty Teams of 2 16:00 AMRAP 10 Synchro Single Arm Dumbbell Push Press (left/right) (light) P1: 100m Run P2: 10/9 Calorie Row Target number of Rounds: 4+...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Individual Option: (RX+) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) 200m Run 15/12 Calorie Row Independence (RX) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25) 200m Run 12/10 Calorie Row Liberty (Scaled) 16:00 AMRAP 10 Single Arm Dumbbell Push Press (left/right) (light) 100m Run 10/9 Calorie Row Target number of Rounds: 4+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf stretch)[Foot...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm Up Warm-up (No Measure) 1 min couch stretch (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each...Read more