CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm Up Warm-up (No Measure) 1 min couch stretch (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Workout Metcon (Time) “Any Way You Want It” Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence (RX) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty (Scaled) 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Workout Metcon (Time) “Any Way You Want It” Freedom (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Pause Squat 2 Pause Front Squats x 5 sets @75% of 1RM * Pause for 2 seconds at bottom * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×3 @ 60-70% of 1RM) Workout Metcon (Time) “Don’t Stop Believin’” Freedom (RX+) 7 sets: (new set every 3:00) 4 Ring Muscle Ups (Or 12 Chest to Bar) 8 Squat Snatches (115/80) Independence (RX) 7 sets: (new set every 3:00) 3 Bar Muscle Ups (Or 9 Chest to Bar) 8 Squat Snatches (95/65) Liberty (Scaled) 7 sets: (new set every 3:00) 6 Up down + Jumping Pull-up 12 Alternating Dumbbell Snatch (light) Target time each set: 60-75 seconds Time cap each set: 90 seconds Score Slowest Round Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball...Read more