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 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 10 Double unders 5 Dumbbell Front Squats (build in weight) 4 Box Jump Overs (build in height) Strength/Accessory Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Sunny Side Up (Time) Freedom (RX’d) 120 Double Unders 40 Dumbbell Front Squats (50s/35s) 20 Box Jump Overs (24/20) (KG conv: 22.5/15 DBs) Independence 100 Double Unders 40 Dumbbell Front Squats (35s/25s) 20 Box Jump Overs (20/16) (KG conv: 15/10 DBs)...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

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Strength/Accessory Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for...Read more