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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5 Min at RPE2 between sets. Total: 36 Min Workout Metcon (4 Rounds for time) “Monostructural” Freedom (RX’d) 4 sets: 3 rounds 12/10 Calorie Row 5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20) -rest 1:1 between sets- Independence 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20) rest 1:1 between sets Liberty 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Jump Overs (20/16) rest 1:1 between sets * See Coaches Notes for Limited Equipment and Large Class OptionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 320/260 Calorie Assault Bike or 250/200 Calorie Echo Bike 800m Run 100 American Swings (53/72) 50 Burpee Pull Ups *Partition as needed 240/200 Calorie Assault Bike or 200/170 Calorie Echo Bike 800m Run 100 American Swings (35/53) 50 Pull Ups *Partition as needed TARGET SCORE Target time: 28-32 minutes Time cap: 40 minutes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (7 Rounds for reps) “The Lorax” Freedom (RX+) 7 rounds Min 1: 20 Wall Balls (20/14) Min 2: 12 Handstand Push-ups Min 3: 20 Alternating V-ups Independence (RX) 7 rounds Min 1: 20 Wall Balls (14/10) Min 2: 10 Handstand Push-ups Min 3: 12 Alternating V-ups Liberty 7 rounds Min 1: 15 Wall Balls Min 2: 15 Dumbbell Push Press Min 3: 15 Sit Ups Target time each set: 20-35 seconds Time cap each set: 45 seconds Goals: Handstand Push Ups in 1-2 Sets Aim to be near unbroken with consistent rest Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM) [Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Fox in Socks” Freedom (RX+) Teams of 2 3 sets: (each/1:1) 50 Double Unders 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Power Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) -Rest 5 min- 1 set: (each/1:1) 300 Double Unders 72 Dumbbell Deadlifts (50s/35s) 54 Dumbbell Hang Power Clean (50s/35s) 36 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) Teams of 2 3 sets: (each/1:1) 35 Double Unders 12 Dumbbell Deadlifts (35s/25s) 9 Dumbbell Hang Power Cleans (35s/25s) 6 Dumbbell Shoulder to Overhead (35s/25s) Rest 5 min 1 set: (each/1:1) 210 Double Unders 72 Dumbbell Deadlifts (35s/25s) 54 Dumbbell Hang Power Clean (35s/25s) 36 Dumbbell Shoulder to Overhead (35s/25s) Liberty Teams of 2 3 sets: (each/1:1) 50 SingleUnders 12 Dumbbell Deadlifts (light) 9 Dumbbell Hang Power Cleans (light) 6 Dumbbell Push Press (light) Rest 5 min 1 set: (each/1:1) 300 Single...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Green Eggs and Ham” Freedom (RX+) Every 4 Minutes for 5 Rounds: 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) 6 Power Snatch (135/95) 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) Independence (RX) Every 4 Minutes for 5 Rounds: 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) 6 Power Snatch (115/80) 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) Liberty Every 4 Minutes for 5 Rounds: 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) 6 Power Snatch (45/75) or 10 Alternating Dumbbell Snatch (light) 10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike) Target time each set: 1:40-2:00 Time cap each set: 2:30 minutes Find a pace you can maintain, stay within 5-10 seconds each round Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap...Read more