CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Warm-up Warm-up (No Measure) Shoulder and Glutes Crossover Symmetry Warm-up -into- Hip Halo Warm-upFocus: Move with intention and focus on each movement you are performing...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here NOTES Target time: 20-22 Minutes Time Cap: 30 Minutes Movements should be unbroken majority of the rounds Power clean should be 75% or LESSRead more

CrossFit Mile Zero – Endurance View Public Whiteboard Metcon (Checkmark) 24min EMOM: 1: 6 Sandbag Cleans (150/100) 2: 20 yd Sled Push (3×45/2×45) 3: 4x50ft Shuttle Run Warm Up 3 rounds: 2 SB Cleans 20yd Sled Push 2x50ft Shuttle RunRead more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “For Time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Pepperoni Pizza” Freedom (RX+) Teams of 2 8 sets (each/1:1) 500/450m Row Independence (RX) Teams of 2 8 sets (each/1:1) 500/400m Row Liberty Teams of 2 8 sets (each/1:1) 300/250m Row Target time each set: 1:45-1:50 Time cap each set: 2 minutes * See Coaches Notes for Limited Equipment, and Large Class Option Gymnastics Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between) Cooldown Metcon (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min foot smash with Lacrosse ball (each side)[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME) [Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18) [Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)Read more