CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1×1) Workout Metcon (Time) “Rooster” Freedom (RX+) For Time: 50 Kettlebell Swings (53/35) 30 Wall Balls (30/20) 20 Chest to Bars 30 Wall Balls (30/20) 50 Kettlebell Swings (53/35) Independence (RX) 50 Kettlebell Swings (35/25) 30 Wall Balls (20/14) 15 Chest to Bars 30 Wall Balls (20/14) 50 Kettlebell Swings (35/25) Liberty 50 Russian Kettlebell Swings (light) 30 Wall Ball Thrusters (light) 20 Ring Rows 30 Wall Ball Thrusters (light) 50 Russian Kettlebell Swings (light) Target time: 10-12 minutes Time cap: 15 minutes Moderate Pacing, breaking into small sets KB to start makes things Grippy, keep that in mind getting to pull ups 2-3 sets per movement Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Maverick and Goose” Freedom (RX+) Every 10:00 ( 3 sets) 15/12 Calorie Assault Bike 12 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 9 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 6 Burpee Box Get Overs (30/24) ** 12/10 Calorie Echo Bike ** Independence (RX) Every 10:00 ( 3 sets) 12/10 Calorie Assault Bike 12 Burpee Box Get Overs (24/20) 12/10 Calorie Assault Bike 9 Burpee Box Get Overs (24/20) 12/10 Calorie Assault Bike 6 Burpee Box Get Overs (24/20) Liberty Every 10:00 ( 3 sets) 12/10 Calorie Row 10 Up Down + Box Step up (20/16) 12/10 Calorie Row 8 Up Down + Box Step up (20/16) 12/10 Calorie Row 6 Up Down + Box Step up (20/16) Target time each set: 5:30-6:30 Time cap each set: 8 minutes Moderate Intensity with Consistent Rounds Finish...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (1×1) Power Snatch Workout Metcon (Time) “Top Gun” Freedom (RX+) 10 rounds 10 Dumbbell Bench (50×2/35×2) 10 Toes to Bar Independence (RX) 10 rounds 10 Dumbbell Bench (35×2/25×2) 7 Toes to Bar Liberty 10 rounds 10 Bar Push-ups 10 Hanging Knee Raises Target time: 10-12 minutes Time cap: 14 minutes Goals: Complete Movements in 2 Sets or Less If you can’t do 5 reps of Toes to Bar unbroken, scale Try to complete one round per minute Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5 Min at RPE2 between sets. Total: 36 Min Workout Metcon (4 Rounds for time) “Monostructural” Freedom (RX’d) 4 sets: 3 rounds 12/10 Calorie Row 5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20) -rest 1:1 between sets- Independence 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20) rest 1:1 between sets Liberty 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Jump Overs (20/16) rest 1:1 between sets * See Coaches Notes for Limited Equipment and Large Class OptionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 320/260 Calorie Assault Bike or 250/200 Calorie Echo Bike 800m Run 100 American Swings (53/72) 50 Burpee Pull Ups *Partition as needed 240/200 Calorie Assault Bike or 200/170 Calorie Echo Bike 800m Run 100 American Swings (35/53) 50 Pull Ups *Partition as needed TARGET SCORE Target time: 28-32 minutes Time cap: 40 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