CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Isildur” Freedom (RX+) 30:00 Amrap 30/24 Calorie Assault Bike 6 Rope Climbs Independence (RX) 30:00 Amrap 30/24 Calorie Assault Bike 4 Rope Climbs Liberty 30:00 Amrap 20/16 Calorie Assault Bike 6 Zombie Climbs Target number of Rounds: 9-10 rounds Minimum number of Rounds: 7 rounds Try to go one for one on movements.  For a bigger challenge, split the bike and rope climbs equally. Saturday is an extra day of fitness.  Settle in and have fun. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click hereFreedom (RX+) 50 Burpees 400 Meter Run...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.) Partner WOD Metcon (Time) “Celebrimbor” Freedom (RX+) Teams of 2 30/24 Calorie Row 25 Snatch (95/65) 30/24 Calorie Row 20 Snatch (135/95) 30/24 Calorie Row 15 Snatch (155/105) 30/24 Calorie Row 10 Snatch (185/125) 30/24 Calorie Row *Athletes can power or squat during snatch depending on barbell loading Independence (RX) Teams of 2 25/20 Calorie Row 25 Snatch (75/55) 25/20 Calorie Row 20 Snatch (115/80) 25/20 Calorie Row 15 Snatch (135/95) 25/20 Calorie Row 10 Snatch (155/105) 25/20 Calorie Row Liberty Teams of 2 5 rounds 20/16 Calorie Row 20 Dumbbell Snatch (light) Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.) Workout Metcon (Time) “Halbrand” Freedom (RX+) 5 rounds 60 Double Unders 15 Stick Sit-ups Independence (RX) 5 rounds 40 Double Unders 10 Stick Sit-ups Liberty 5 rounds 60 Single Unders 20 Sit Ups Target time: 8-10 minutes Time cap: 12 minutes Steady Pace Rounds 1-2, before picking up the pace to finish if you can. Smooth transitions, don’t waste time! Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Galadriel” Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Assault Bike Hang Power Cleans (115/80) -Rest 1:1- 300m-200m-100m Run or 21-15-9* Calorie Assault Bike 15-9-3 Hang Power Cleans (155/105) *Women’s Calories: 16-12-8 *Echo Bike Calories: 16/14-12/10-8/6 Independence (RX) 300m-200m-100m Run or 18-13-8 Calorie Assault Bike Hang Power Cleans (95/65) Rest 1:1 300m-200m-100m Run or 18-13-8 Calorie Assault Bike 15-9-3 Hang Power Cleans (135/95) (Womens Calories: 14-10-6) *Echo Bike Calories: 14/12-10/8-6/4) Liberty 15-10-5 Calorie Bike Erg Dumbbell Hang Power Cleans (light) Rest 1:1 15-10-5 Calorie Bike Erg 15-9-3 Dumbbell Hang Power Cleans (moderate) Target time each set: 4:30-5:30 Time cap each set: 7 minutes Moderate Pacing Throughout.  Get uncomfortable. Power Clean Weight is LIGHT! 40-60% Cardio should be roughly 1:00, :40, :20 Accessory Front Racked Barbell Box Step-Ups *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or...Read more