WOD

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” 7 Sets 45 Sec at RPE7 3 Min at RPE3 *No rest between sets. Workout Metcon (Time) “Iceberg” Freedom (RX’d) Teams of 2 10-8-6-4-2 Rope Climbs (15ft) 100-80-60-40-20m Sled Push (3×45/2×45) *Split as needed* Individual Option: 5-4-3-2-1 Rope Climbs (15ft) 50-40-30-20-10m Sled Push (3×45/2×45) (KG conv 60/40) Independence Teams of 2 10-8-6-4-2 Rope Climbs (12ft) 100-80-60-40-20m Sled Push (2×45/1×45) (KG conv 40/20) Liberty Teams of 2 10-8-6-4-2 Zombie Rope Climbs (15ft) 100-80-60-40-20m Sled Push (1×45/empty) (KG conv 20/empty)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “I’m the King of the World” Freedom (RX+) For Time: 20-18-16-14-12-10-8-6-4-2 Bench Press (155/105) 4-8-12-16-20-24-28-32-36-40 Russian Swings (72/53) 200m Run at each (-), 100m per partner Independence For Time: 20-18-16-14-12-10-8-6-4-2 Bench Press (135/95) 4-8-12-16-20-24-28-32-36-40 Russian Swings (53/35) 200m Run at each – (9 total), 100m per partner Liberty For Time: 20-18-16-14-12-10-8-6-4-2 Dumbbell Bench Press (light) 4-8-12-16-20-24-28-32-36-40 Russian Swings (light-moderate) Break reps as needed. Take it easy, sweat, get your heart rate up, and have fun! Cooldown/Mobility Metcon (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Thruster (8×2) On a 1:30 clock build to a heavy double Workout Metcon (Time) “I’ll never let go” Freedom (RX+) 1200m Run 75 Thrusters (45/35) 25 Burpee Box Jump Overs (24/20) Independence (RX) 1000m Run 75 Thrusters (35/25) 25 Burpee Box Jumps (24/20) Liberty 800m Run 50 DB Thrusters (light) 25 Up Down + Box Step Up (20/16) Target time: 12-14 minutes Time cap: 18 minutes Run at an easy to moderate pace. Thrusters in 3-4 sets.  Weight should be light enough for 30+ to start.  Breathe with each rep. Legs will be jello after thrusters, step on box if needed. Cooldown/Mobility Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (5-4-3-2-2-2-2) Working sets every 2 minutes.  Work up to a moderately heavy to heavy double. Partner WOD Metcon (Time) “April 15, 1912” Freedom (RX+) Teams of 2 50 Synchro Toes to Bar 50 Power Cleans (155/105) 50 Synchro Toes to Bar Independence (RX) Teams of 2 50 Synchro Knees to Elbows 50 Power Clean (135/95) 50 Synchro Knees to Elbows Liberty Teams of 2 50 Synchro Abmat Sit ups75 Dumbbell Cleans (light) 50 Synchro Abmat Sit ups Target time: 9-11 Time cap: 15 minutes Match reps where you can maintain a steady work flow. Work together on core movements, you go/I go on power cleans. Don’t burn out on Toes to Bar! Accessory Cooldown/Mobility Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal Pose
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CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Jump, I Jump” Freedom (RX+) With a Partner, 3 Rounds: 50/38 Calorie Assault Bike (Or 40/34 Calorie Echo Bike) 50 Wall Balls (20/14) (10’/9’) 40/32 Calorie Assault Bike (Or 32/26 Calorie Echo Bike) 30 Wall Balls (20/14) Independence (RX) With a Partner, 3 Rounds: 41/35 Calorie Assault Bike (Or 38/30 Calorie Echo Bike) 50 Wall Balls (14/10) (10’/9’) 33/27 Calorie Assault Bike (Or 28/22 Calorie Echo Bike) 30 Wall Balls (14/10) Liberty With a Partner, 3 Sets: 32/26 Calorie Assault Bike 30 Wall Ball Thrusters (light) 28/22 Calorie Assault Bike 30 Wall Ball Thrusters (light) Break up reps as needed. Keep the sets large enough to not be excessive, but small enough they remain unbroken. RX and RX+ athletes must transition with high 5s while yelling “OH YEA!” or “YOUR TURN BROTHER!” Cooldown/Mobility Metcon (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell...
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