CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “This is the Kingdom” Freedom (RX+) 10 sets: (5 per partner) 1:30 AMRAP 15/12 Calorie Row Max Reps Snatch (135/95) *Score is the total number of snatch reps Independence (RX) 10 sets: (5 per partner) 1:30 AMRAP 12/10 Calorie Row Max Reps Snatch (115/80) Liberty 10 sets: (5 per partner) 1:30 AMRAP 10/8 Calorie Row Max Reps Dumbbell Snatch (light) Target number of reps each set: 8+ reps Minimum number of reps before scaling: 5 reps The Row should be done in 50 seconds or less Touch and Go Possible, but Quick Singles are the way to go Should be 60-75% of 1 RM Cooldown/Mobility Metcon (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Front Squat (5-4-3-2-2-1-1-1) Back Squat (5-4-3-2-2-1-1-1) Workout Metcon (Time) “LION” Freedom (RX+) 100/80 Calorie Assault Bike (90/70 Calorie Echo Bike) or 1600m Run -Rest 3:00- 6 sets 10/8 Calorie Assault Bike (9/7 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Independence (RX) 80/65 Calorie Assault Bike (70/55 Calorie Echo Bike) or 1200m Run Rest 3:00 6 sets 9/7 Calorie Assault Bike (8/6 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Liberty 50/40 Calorie Assault Bike (40/32 Calorie Echo Bike) Rest 3:00 6 sets 30 seconds /30 seconds off Calorie Assault Bike Target time: 6-8 minutes Time cap: 10 minutes Moderate to Hard Pace for first Block (75-85%) Harder Pace for Intervals (80-90%) Set a pace first interval and hold on. Stand Up and Move Around during Rest. Cooldown/Mobility Metcon (No Measure) 1 min Barbell Quad Smash (each)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Really Are” Freedom (RX+) 8 Rounds 100m Sprint 3 Power Cleans (185/125) *Rest 1 Minute Between Rounds* Independence (RX) 8 Rounds 100m Sprint 3 Power Cleans (155/105) Liberty 8 Rounds 250m Bike 3 Power Cleans Target time each set: 50-70 seconds Time cap each set: 90 seconds Run/Bike at a Moderate to Hard Intensity Cleans Unbroken Looking for 1:1 Work:Rest Ratio Gymnastics Cooldown/Mobility Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side) Skill Progress – Muscle Ups (No Measure) 5×3-5 Chest to Bar 5×6-10 Dips/Ring Dips Muscle-ups (10-12 Minute of Practice)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (10×1) Workout Metcon (Time) “Water is Wild” Freedom (RX+) 4 rounds 25 Box Step Ups (24’’/20’’) 20 Toes to Bar 15 Front Squats (95/65) Independence (RX) 4 rounds 25 Box Step ups (24’’/20’’) 20 Knees to Elbows (Or 15 Toes to Bar) 15 Front Squats (75/55) Liberty 4 rounds 20 Box Step ups (20’’/16’’) 15 Hanging Knee Raises 10 Dumbbell Squats (light) Target time: 13-15 minutes Time cap: 18 minutes Set a pace your first round and maintain. Use the Step Ups for Recovery. Keep on moving. Cooldown/Mobility Metcon (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “What I See” Freedom (RX+) 27-21-15-9 Calorie Row Devil’s Press (35s/20s) *Women’s Calories: 22-16-12-8* Independence (RX) 22-16-12-8 Calorie Row Devil’s Press (25s/15s) Liberty 21-15-9-6 Calorie Row Double Dumbbell Clean and Press (light) Target time: 13-15 minutes Time cap: 18 minutes Pace the early rounds and push hard near the end Choose a weight you can do 10+ Devils Press with It’s Grippy.  Relax your hands when you can! Accessory Hamstring Ring Curls (4×10) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout,...Read more