CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bottle Rocket” Freedom (RX+) For time: 30 Toes to Bar 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 30 Toes to Bar Independence (RX) 25 Toes to Bar 10 Thrusters (135/95) 10 Power Snatch (135/95) 8 Bar Muscle Ups (Or 20 Chest to Bar) Run 1000m 8 Muscle Ups (Or 20 Chest to Bar) 10 Power Snatch (135/95) 10 Thrusters (135/95) 25 Toes to Bar Liberty (Scaled) 25 Hanging Knee Raises 10 Dumbbell Thrusters (light) 20 Dumbbell Snatch (light) 10 Jumping Pull-ups Run 500m 10 Jumping Pull-ups 20 Dumbbell Snatch (light) 10 Dumbbell Thrusters (light) 25 Hanging Knee Raises Target time: 15-17 minutes Time cap each set: 22 minutes * Limited Equipment and Large Class...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM * Rest as needed between sets * Workout Metcon (Time) Workout Option 1 – “Sparklers” Freedom (RX+) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (115/80) Independence (RX) 21-15-9 Burpee Box Jump Overs (20/16) Overhead Squats (95/65) Liberty (Scaled) 21-15-9 Up down + Box Step Up (20/16) Dumbbell Front Squats (light) Target Scores Target time: 6-8 minutes Time cap: 12 minutes Cooldown 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)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM * Rest as needed between sets * Workout Metcon (Time) Workout Option 1 – “Sparklers” Freedom (RX’d) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (115/80) Independence 21-15-9 Burpee Box Jump Overs (20/16) Overhead Squats (95/65) Liberty 21-15-9 Up down + Box Step Up (20/16) Dumbbell Front Squats (light) Target Scores Target time: 6-8 minutes Time cap: 12 minutes * Limited Equipment and Large Class Option available in Coach Notes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Bench Press Bench Press: 3 Tempo Bench Press x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * 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 (AMRAP – Rounds and Reps) “Roman Candle” Freedom (RX+) 12 min AMRAP 10-20-30-40-50-60…. Dumbbell Front Rack Lunge (50s/35s) 5-10-15-20-25 …. Calorie Row* (Women’s Calories: 4-8-12-16-20…) Independence (RX) 12 min AMRAP 10-20-30-40-50-60…. Dumbbell Front Rack Lunge(35s/25s) 5-10-15-20-25 …. Calorie Row* Liberty (Scaled) 12 min AMRAP 20 Dumbbell Front Rack Lunge (light) 3-6-9-12-15 …. Calorie Row* Target round: Round of 100’ lunge Minimum round before scaling: 75’ lunge * Limited Equipment and Large Class Option available in Coach Notes Cooldown Warm-up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more