CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Pug” Freedom (RX+) 42-30-18 Calorie Row 30-24-18 Strict Handstand Push Ups -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Front Squats (95/65) -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Push Press (95/65) Independence (RX) 42-30-18 Calorie Row 30-24-18Handstand Push Ups -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Front Squats (75/55) -Rest 3 Minutes- 42-30-18 Calorie Row 30-24-18 Push Press (75/55) Target time each set: 6-8 minutes Time cap each set: 10 minutes Break Reps Up as Needed (RX+, split evenly, partner 2 goes when partner 1 finishes) Keep Intensity High on Rower Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Front Squat (5-4-3-3-2-2-2-2) Work to a Heavy Double Workout Metcon (Time) “Poodle” Freedom (RX+) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Independence (RX) 10-20-30 Knees to Elbows Hang Power Cleans (95/65) Burpee Over Bar Liberty 10-15-20 Hanging Knee Raises Hang Dumbbell Power Cleans (light) Up Downs Target time: 10-12 minutes Time cap: 16 minutes Aim for 2-3 Sets for Toes to Bar 10 Reps in Round 1 and then 5+ for the set of 20/30 for Hang Power Cleans Steady Pacing on Burpees The Rounds of 20/30 make or break your time! Cooldown Metcon (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 Partner WOD Metcon (AMRAP – Reps) “Dachshund” Freedom (RX+) 5 sets: 3:00 AMRAP 20 Synchro Russian Swings (35/53) 40 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box -rest 3:00 between sets- Independence (RX) 5 sets: 3:00 AMRAP 15 Synchro Russian Swings (35/53) 30 Box Overs (24/20) Max Slamball over Box (20/30), 30″ Box rest 3:00 between sets Liberty 5 sets: 3:00 AMRAP 12 Synchro Russian Swings 12 Box Overs (16/20) Max Slamball to Shoulder rest 3:00 between sets Target number of reps each set: 20-30 total reps Minimum number of reps before scaling: 15 reps Work with your partner on KB descent Split the Box Overs as Needed Hammer the Slamballs over Box! Cooldown Metcon (No Measure) 1 min Foam roll lats (each) 1 min Foam roll calves (each) 1 min trap smash with Barbell (each side)[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA) [Foam...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Squat Clean + Push Jerk x 10 sets) Start at 65% and build, no higher than 90%) * Complete 1 set every 1:30 * Workout Metcon (Time) “Rottweiler” Freedom (RX+) For Time: 50 Wall Balls (20/14) 60 Front Rack Dumbbell Lunges (50s/35s) 50 Wall Balls (20/14) Independence For Time: 50 Wall Balls (14/10) 60 Front Rack Dumbbell Lunges (35s/25s) 50 Wall Balls (14/10) Liberty For Time: 30 Dumbbell Thrusters 30 Lunges 30 Dumbbell Thrusters (light) Target time: 10-12 minutes Time cap: 16 minutes Wallballs in 2-3 Sets, Try to keep Wallballs to 2:30-3:00 Lunges Broken into 3-4 Sets, Hands must remain on handles Cooldown Metcon (No Measure) 1 min Seal Pose 1 min Foam roll quads (each side) 1 min Foam roll glutes and IT band (each side)[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Foam roll quads](https://youtu.be/NReklz6YiK4?t=5) [Foam roll glutes and IT...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for reps) “German Shepherd” Freedom (RX+) 3:00 AMRAP 100m Run Or 8/6 Assault Bike (7/5 Echo Bike) 20 Double Unders 2 Wall Walks -rest 2:00- 6:00 AMRAP 200m Run Or 16/13 Calorie Bike (15/12 Echo Bike) 40 Double Unders 4 Wall Walks -rest 2:00- 9:00 AMRAP 300m Run Or 20/16 Calorie Bike (18/14 Echo Bike) 60 Double Unders 6 Wall Walks Independence (RX) 3:00 AMRAP 100m Run Or 8/6 Assault Bike (7/5 Echo Bike) 15 Double Unders 1 Wall Walk rest 2:00 6:00 AMRAP 200m Run Or 16/13 Calorie Bike (15/12 Echo Bike) 30 Double Unders 2 Wall Walks rest 2:00 9:00 AMRAP 300m Run Or 20/16 Calorie Bike (18/14 Echo Bike) 45 Double Unders 3 Wall Walks Liberty 3:00 AMRAP 200/175m Bike Erg 20 Single Unders 1 Knee Elevated Wall Walk rest 2:00 6:00 AMRAP 400/350m Bike...Read more