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 (3 Rounds for time) “Echo Bike / Assault Bike Lactate Tolerance & Power” 3 Sets 24 Cals Hard (85-90%) 16 Cals Harder (90-95%) 10 Cals Hardest (95-100%) *Rest 1 Min Easy (Arms Only) between reps. *Rest 3 Min between sets.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) Freedom (RX’d) 5 sets: 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) 100m Sprint 6 Burpee Box Get-Overs (48/42) 100m Sprint 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) *Rest 1:1 (work: rest) between sets Independence 5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (10 Rounds for time) “Grand Finale” Freedom (RX’d) Every 2:00 (10 sets) 200/175m Row 50 Double Unders Independence Every 2:00 (10 sets) 175/150m Row 35 Double Unders Liberty Every 2:00 (10 sets) 150/125m Row 50 Single Unders Target time each set: 1:10 – 1:20 Time cap each set: 1:30 * Limited Equipment and Large Class Option available in Coach Notes 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) CooldownRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bottle Rocket” Freedom (RX+) For time: 30 Toes to Bar 10 Thrusters (155/105) 10 Power Snatch (155/105) 10 Muscle Ups (Or 25 Chest to Bar) Run 1000m 10 Muscle Ups (Or 25 Chest to Bar) 10 Power Snatch (155/105) 10 Thrusters (155/105) 30 Toes to Bar Independence (RX) 25 Toes to Bar 10 Thrusters (135/95) 10 Power Snatch (135/95) 8 Bar Muscle Ups (Or 20 Chest to Bar) Run 1000m 8 Muscle Ups (Or 20 Chest to Bar) 10 Power Snatch (135/95) 10 Thrusters (135/95) 25 Toes to Bar Liberty (Scaled) 25 Hanging Knee Raises 10 Dumbbell Thrusters (light) 20 Dumbbell Snatch (light) 10 Jumping Pull-ups Run 500m 10 Jumping Pull-ups 20 Dumbbell Snatch (light) 10 Dumbbell Thrusters (light) 25 Hanging Knee Raises Target time: 15-17 minutes Time cap each set: 22 minutes * Limited Equipment and Large Class...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM * Rest as needed between sets * Workout Metcon (Time) Workout Option 1 – “Sparklers” Freedom (RX+) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (115/80) Independence (RX) 21-15-9 Burpee Box Jump Overs (20/16) Overhead Squats (95/65) Liberty (Scaled) 21-15-9 Up down + Box Step Up (20/16) Dumbbell Front Squats (light) Target Scores Target time: 6-8 minutes Time cap: 12 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 Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM * Rest as needed between sets * Workout Metcon (Time) Workout Option 1 – “Sparklers” Freedom (RX’d) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (115/80) Independence 21-15-9 Burpee Box Jump Overs (20/16) Overhead Squats (95/65) Liberty 21-15-9 Up down + Box Step Up (20/16) Dumbbell Front Squats (light) Target Scores Target time: 6-8 minutes Time cap: 12 minutes * Limited Equipment and Large Class Option available in Coach Notes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more