CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Coat of Many Colors (Time) Freedom (RX+) With a Partner 100 Calorie Bike 20 Wall Walks 100 Calorie Row 60 DB Reverse Lunges (50/35) 400m Farmers Carry (50/35) Independence (RX) With a Partner 90 Calorie Bike 16 Wall Walks 90 Calorie Row 60 DB Reverse Lunges (35/25) 400m Farmers Carry (35/25) Liberty With a Partner 80 Calorie Bike 20 Pike Walks/Inch Worms 80 Calorie Row 60 Reverse Lunges 400m Farmers Carry (moderate) 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 Strength/Accessory Toes-To-Bar Skill Work: Kip Swing Lat Pull Chair Position Straight Leg Raise, Dirty South, Toes to Bar 3-Position Clean + Push Jerk (Weight) 5x(1+1+1)+1 *Use the 5 rounds to build up to the weight you plan to use for the workout. Workout CrossFit Open 13.4 (AMRAP – Reps) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lb) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lb) 12 Toes-to-Bars If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Independence (RX) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single Leg DB Hip Thrust (each side) @ moderate weight 12 Barbell Romanian Deadlift @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Toes-To-Bar Skill Work: Kip Swing Lat Pull Chair Position Straight Leg Raise, Dirty South, Toes to Bar 3-Position Clean + Push Jerk (Weight) 5x(1+1+1)+1 *Use the 5 rounds to build up to the weight you plan to use for the workout. Workout CrossFit Open 13.4 (AMRAP – Reps) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (135/95 lb) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lb) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lb) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lb) 12 Toes-to-Bars If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc… Independence (RX) Freedom (RX+) AMRAP in 7 minutes 3 Clean-and-Jerks (95/65 lb) 3 Straight Leg Raises 6 Clean-and-Jerks (95/65 lb) 6 Straight Leg Raises 9 Clean-and-Jerks (95/65 lb) 9 Straight Leg Raises 12 Clean-and-Jerks (95/65 lb) 12 Straight Leg Raises If athlete completes the round...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105) 6 Lateral Jump Squats over Bar 12 American Swings (53/35) 24 Double Unders Liberty AMRAP 12 3 Deadlift (moderate) 6 Air Squats 12 Russian Swings (light) 24 Single Unders Target Rounds: 8 Rounds Before Scaling: 6 Rounds are fast! Make adjustments following Round 1 to maintain pace. Ideal round times are between 1:30-2:00 4 movements leave plenty of transitions, don’t let them eat up your time. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more