CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (each 50m counts as 1 rep) 2:00 Ski calories 1:00 Box Step Ups (20”) – – One athlete works at a time. Score is total reps – – * If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option. Independence No Change to Workout Liberty Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run 2:00 Ski 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Freedom (RX+) 5 Rounds for Time 20 Pull Ups 30 Wallballs (20/14) 400m Run or 500m Row Freedom (RX) No change Liberty 20 Jumping Pull Ups 30 Wallballs (14/10) 300m Run or 400m Row Target Time: 18-22 Minutes Time Cap: 25 Minutes Each round should be completed in roughly 4 minutes. Take a look at the clock following Round 1 to make sure you’re on pace and adjust if necessary. Divide pull ups and wallball shots evenly. Run/Row Together. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans (80% of Workout Weight) 1 Muscle Up or Burpee Pull-Ups Workout Option 1 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbFreedom (RX’d) 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups 14 min CAP (KG conv: WB 9/6, PC 61/43) * Official scorecard with division details can be...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 4 Overhead Squats (95/65) 8 Toes to Bar 12/10 Cal Bike or 200m Run Independence (RX) 4 Front Squats (95/65) 8 Toes to Bar or 10 V-Ups 12/10 Cal Bike or 200m Run Liberty 4 Goblet Squats (moderate) 8 Alt V-Ups 10/8 Cal Bike or 150m Run Target Rounds: 5 Rounds before Scaling: 3.5 Reps are short and meant to be unbroken. Make sure to start off the bike hard to get the wheel spinning or to pick up the run on the back half as you turn around. Use round 1 as a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 4 Overhead Squats (95/65) 8 Toes to Bar 12/10 Cal Bike or 200m Run Independence (RX) AMRAP 10 4 Front Squats (95/65) 8 Toes to Bar or 10 V-Ups 12/10 Cal Bike or 200m Run Liberty AMRAP 10 4 Goblet Squats (moderate) 8 Alt V-Ups 10/8 Cal Bike or 150m Run Target Rounds: 5 Rounds before Scaling: 3.5 Reps are short and meant to be unbroken. Make sure to start off the bike hard to get the wheel spinning or to pick up the run on the back half as you turn around. Use...Read more