CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength In The Hole Front Squat (5×1) * Change to pause front squat if unable to perform “in the hole.” Gymnastics Strict Weighted Chin up (5×2 @70%-80 of 1RM) * Rest as needed between sets * Workout Metcon (Time) “Friends in Low Places” Freedom (RX+) For Time: 12-9-6-3 Squat Snatch (135/95) 24-18-12-6 Burpee over Bar Independence (RX) For Time: 12-9-6-3 Squat Snatch (115/80) 18-15-12-9 Burpee over Bar Liberty (Scaled) For Time: 24-18-12-6 Alternating Dumbbell Snatch (moderate) Burpees Target time: 7-9 minutes Time cap: 12 minutes Cooldown Warm-up (No Measure) Cooldown/Mobility 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4) Warm Up Warm-up (No Measure) Mayhem Ready: Back Health and Anatomy Lessons with Rich Boning https://youtu.be/qRZTwIFXK0oRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Assault Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast Workout Metcon (Time) “Echo Bike / Assault Bike Lactate Tolerance & Power” 24 Cals Harder (85-90%) 18 Cals Hardest (90%) 12 Cals Harder (85%) 18 Cals Hardest (90%) 24 Cals Harder (85%) *Rest 1 Min Easy (Arms Only) between reps.Rich Froning Estimated Paces: Assault Bike RPMs Pace Hardest: 85-90 RPMs Harder: 75-80 RPMs Hard: 65-70 RPMs Easy: 50-60 RPMs Workout Metcon (5 Rounds for time) Monostructural Freedom (RX’d) 5 sets (new set every 5:00) 50 Double Unders 5 yd Shuttle Run (Down and Back) 10 yd Shuttle Run (Down and Back) 15 yd Shuttle Run (Down and Back) 15/12 Calorie Assault bike (Or 12/10 Calorie Echo...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Calories) “Open Arms” Freedom (RX+) 6 Sets Each AMRAP 2 Minutes 10 Bench Press (135/95) Max Calorie Row -Rest 2 minute between sets- Independence (RX) 6 Sets AMRAP 2 Minutes 10 Bench Press (95/65) Max Distance Calorie Row Rest 2 minute between sets Liberty (Scaled) 6 Sets AMRAP 2 Minutes 10 Dumbbell Bench (moderate) Max Distance Calorie Row Rest 2 minute between sets Target Calories each set: 20/28 calories Score total calories for Team Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Lovin’ , Touchin’, Squeezin’” Freedom (RX+) For time: 75 Power Cleans (135/95) *Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar Independence (RX) For time: 75 Power Cleans (115/80) Every 2 minutes complete 10 Toes to Bar Liberty (Scaled) For time: 60 Dumbbell Power Cleans (light) Every 2 minutes complete 12 Sit Ups Target time: 7-9 minutes Time cap: 16 minutes 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) CooldownRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Freedom (RX+) Teams of 2 16:00 AMRAP 15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) P1: 200m Run P2: 15/12 Calorie Row *Switch at completion Individual Option: 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) 200m Run 15/12 Calorie Row Independence (RX) Teams of 2 16:00 AMRAP 15 Synchro Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25) P1: 150m Run P2: 12/10 Calorie Row Liberty Teams of 2 16:00 AMRAP 10 Synchro Single Arm Dumbbell Push Press (left/right) (light) P1: 100m Run P2: 10/9 Calorie Row Target number of Rounds: 4+...Read more