CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (7×5, Sets running on a 2:00 Clock) Shoulder Press (7×5, Sets running on a 2:00 Clock) Push Press (7×5, Sets running on a 2:00 Clock) Workout Metcon (Time) “Jack and Rose” Freedom (RX+) 5 sets: 21/16 Calorie Row or 200m Run 15 Pull-ups 9 Strict Handstand Push Ups *Rest 2 Minutes between Sets* Independence (RX) 5 sets: 16/14 Calorie Row or 200m Run 12 Pull-ups 6 Strict Handstand Push Ups (Or 9 Handstand Push ups) *Rest 2 Minutes between Sets* Liberty 5 sets: 12/10 Calorie Row 12 Ring Rows 12 Dumbbell Push Press *Rest 2 Minutes between Sets* Target time each set: 2-2:45 Time cap each set: 3 minutes Start hard on the Row/Run and wind down to finish up. Complete 5-10 Pull Ups at a Time Keep transitions fast.  Go easy on Round 1 to see where to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Back Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Workout Metcon (Time) “Titanic” Freedom (RX+) 5 Rounds 50 Double Unders 6 Double Dumbbell Hang Snatches (50s/35s) 5 Devil’s Press (50s/35s) 4 Double Dumbbell Squat Clean (50s/35s) Independence (RX) 5 Rounds 35 Double Unders 6 Double Dumbbell Hang Snatches (35s/25s) 5 Devil’s Press (35s/25s) 4 Double Dumbbell Squat Clean (35s/25s) Liberty 5 Rounds 50 SingleUnders 10 Hang Dumbbell Cleans 8 Dumbbell Front Squats 6 Burpees Target time: 14-16 minutes Time cap: 20 minutes Smooth and Steady on the first round and then maintain pace. Choose a weight you can do unbroken.  It’s going to be a grind by the end. Accessory/Core Metcon (Checkmark) 5 sets of 10 GHD’s (Or 10 V-Ups) -rest 1:00 between sets-...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 (Distance) “BikeErg Lactate Threshold” 3 Sets 5 Min at RPE3, 30 Sec at RPE1 45 Sec at RPE7, 30 Sec at RPE1 15 Sec at RPE9 *Rest 90 Sec between sets. Workout Metcon (2 Rounds for time) “Ice Breakers Sour” Freedom (RX’d) 2 Sets 3 Rounds 15/12 Cal Assault Bike (Or 20/16 Calorie Row) 9 Deadlift (225/155) -Rest 3:00 between sets- (KG conv: DL 102/70) Independence 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Deadlift (185/125) Rest 3:00 between sets (KG conv: DL 83/56) Liberty 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Dumbbell Deadlifts (moderate) Rest 3:00 between setsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING Sled Push (Checkmark) Every 2:00 x 6 Rounds, Down and Back. 3 Each Athlete (90/135) Metcon (Time) “Sour Punch Straws” Freedom (RX+) 5 Rounds 20 Synchro Toes to Bar (Or 40 GHD’s) 30 Handstand Push Ups (OR 20 Strict Handstand Push Ups) Independence (RX) 5 Rounds 15 Synchro Toes to Bar (Or 20 Knees to Elbows) 24 Handstand Push Ups Liberty 6 Rounds 15 Synchro Hanging Knee Raises 20 Dumbbell Push Press (light) Target time: 10-12 minutes Time cap each set: 16 minutes Short, quick sets for Toes to Bar and HSPU. Avoid Burnout! 200m Run (Time) Max Effort 200m RunEvery 2:00 x 6 Rounds.  3 Each Athlete Partner WOD Cooldown/Mobility Metcon (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2) Front Squat (7×2) Workout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Freedom (RX+) 5 Rounds 400m Run 15 Overhead Squats (95/65) Independence (RX) 5 Rounds 400m Run 12 Overhead Squats (75/55) Liberty 5 Rounds 300m Run 15 Dumbbell Front Squats (light) Target time: 14-16 minutes Time cap: 20 minutes Maintain pace set in the first round Aim for unbroken squats The place to make up time is on the run, don’t sandbag the later rounds! 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)Read more