CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Workout Metcon (Time) “Any Way You Want It” Freedom (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Workout Metcon (Time) “Any Way You Want It” Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence (RX) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty (Scaled) 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Pause Squat 2 Pause Front Squats x 5 sets @75% of 1RM * Pause for 2 seconds at bottom * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×3 @ 60-70% of 1RM) Workout Metcon (Time) “Don’t Stop Believin’” Freedom (RX+) 7 sets: (new set every 3:00) 4 Ring Muscle Ups (Or 12 Chest to Bar) 8 Squat Snatches (115/80) Independence (RX) 7 sets: (new set every 3:00) 3 Bar Muscle Ups (Or 9 Chest to Bar) 8 Squat Snatches (95/65) Liberty (Scaled) 7 sets: (new set every 3:00) 6 Up down + Jumping Pull-up 12 Alternating Dumbbell Snatch (light) Target time each set: 60-75 seconds Time cap each set: 90 seconds Score Slowest Round Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (3 Rounds for time) “Echo Bike / Assault Bike Lactate Tolerance & Power” 3 Sets 24 Cals Hard (85-90%) 16 Cals Harder (90-95%) 10 Cals Hardest (95-100%) *Rest 1 Min Easy (Arms Only) between reps. *Rest 3 Min between sets.Rich Froning Estimated Paces: Assault Bike RPMs Pace Hardest: 85-90 RPMs Harder: 75-80 RPMs Hard: 65-70 RPMs Easy: 50-60 RPMs Workout Metcon (5 Rounds for time) Freedom (RX’d) 5 sets: 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) 100m Sprint 6 Burpee Box Get-Overs (48/42) 100m Sprint 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) *Rest 1:1 (work: rest) between sets Independence 5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (10 Rounds for time) “Grand Finale” Freedom (RX’d) Every 2:00 (10 sets) 200/175m Row 50 Double Unders Independence Every 2:00 (10 sets) 175/150m Row 35 Double Unders Liberty Every 2:00 (10 sets) 150/125m Row 50 Single Unders Target time each set: 1:10 – 1:20 Time cap each set: 1:30 * Limited Equipment and Large Class Option available in Coach Notes Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4) CooldownRead more