CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch) Metcon (Time) “The Rings of Power” Freedom (RX+) 30 Pull-ups 75 Wall Balls (20/14) (10’/9’) 15 Bar Muscle Ups Independence (RX) 25 Pull-ups 75 Wall Balls (14/10) (10’/9’) 20 Chest to Bar (Or 10 Bar Muscle Ups) Liberty 30 Ring Rows 75 Wall Ball Thrusters (light) 15 Jumping Pull-ups Target time each set: 9-11 minutes Time cap each set: 14 minutes Pull Ups in Sets of 5-10 Big Wallball Sets, Shooting for 3-4 Sets total Strong Kip for Muscle Ups/Chest to Bar.  We’re going through one round.  Make it count. Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead 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 (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. Workout Metcon (10 Rounds for time) “Dino” Freedom (RX’d) Every 2:00 (10 sets) 10 Sandball Slams (50/30) 100m Run with Sandball (50/30) (KG conv: SB 22.5/15) Independence Every 2:00 (10 sets) 10 Sandball Slams (30/20) 100m Run with Sandball (30/20) (KG conv: SB 15/10) Liberty Every 2:00 (10 sets) 10 Wall Ball Slams (light) 50m Run with Wall Ball (light)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Bamm-Bamm Rubble” Freedom (RX+) 10 rounds 11 Bench Press (135/95) 20 Alternating V-ups 100m Run Independence (RX) 10 rounds 11 Bench Press (115/80) 14 Alternating V-ups 100m Run Liberty 10 rounds 11 Bar Push Ups 15 Sit Ups 100m Run Partners Alternate Movements Looking to go unbroken and keep the pace up. Smile and Have Fun with it. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.) Workout Metcon (Time) “The Great Gazoo” Freedom (RX+) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks *16 Single arm Overhead Dumbbell Lunge (50/35) after each set Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Wall Walks (Halfway) *16 Single arm Overhead Dumbbell Lunge (35/25) after each set Liberty 50-40-30-20-10 Single Unders 5-4-3-2-1 Pike Push Ups 16 Walking Lunge after each set Target time: 10-12 minutes Time cap: 15 minutes Unbroken Double Under Sets Wall Walks in sets of 2+ Break the lunges halfway to switch arms. Cooldown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) Cooldown/MobilityRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.) Workout Metcon (Time) “Mr. Slate” Freedom (RX’+ 3 rounds 15 Hang Power Cleans (135/95) 15 Burpees Independence (RX) 3 rounds 15 Hang Power Cleans (115/80) 15 Burpees Liberty 3 rounds 12 Hang Dumbbell Power Cleans (light) 12 Up Downs Target time: 3-4 minutes Time cap: 6 minutes Weight for the power cleans is 60-65% of 1 RM.  Reps should be done unbroken or at a maximum 2 sets.  Use the legs! Burpee pacing is aggressive, but we’re really trying to turn it up Round 3. Get to work.  This is a WOD where standing around isn’t an option. Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1...Read more