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 (Distance) “BikeErg Lactate Threshold” 10 Min at RPE5 -Rest 2 Min- 10 Min at RPE5 -Rest 3 Min- 5min at RPE5 Workout Metcon (Checkmark) “Debbie Jellinsky” Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10 V-Ups (KG Conv: KB 24/16, SB 22.5/15) Independence Every minute (14 minutes) 10 Kettlebell Swings (35/25) (Sand-ball Slams 35/25) 10 Suitecase Sit Ups (KG Conv: 15/10) Liberty Every minute (14 minutes) 10 Russian Kettlebell Swings (35/25) 10 Sit Ups (KG Conv: KB 15/10)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Uncle Fester” Freedom (RX+) 5 sets each: 15/12 Calorie Row 100′ KB Farmers Carry (53s/35s) 10 Push Ups Independence (RX) 5 sets each: 12/10 Calorie Row 100′ DB Farmers Walk (35s/25s) 10 Push Ups Liberty 5 sets each: 10/8 Calorie Row 100′ DB Farmers Walk (25s/15s) 10 Push Ups Rounds should be 1:30-2:00 Partner 1 completes full round before Partner 2 goes. Hard intervals followed by big rest. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Rack Lunge (4×10 (5/5)) Front Rack Lunge (4×10 (5/5)) Workout Metcon (Time) “Gomez Addams” Freedom (RX+) 150 Wall Balls (20/14) 300 Double Unders 30 Muscle Ups (Or 60 Chest to Bar) ** Partition as desired ** Independence (RX) 120 Wall Balls (14/10) 200 Double Unders 20 Muscle Ups (Or 40 Chest to Bar) Liberty 10 rounds 10 Wall Ball Thrusters (light) 20 Single Unders 5 Jumping Pull-ups Target time: 16-18 minutes Time cap: 22 minutes Set a sustainable pace from the beginning. It’s a shoulder and forearm burner, so plan to break up your reps accordingly. 10 Rounds should be very manageable. Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Bench Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Workout Metcon (AMRAP – Reps) “Grandmama” Freedom (RX+) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 15/12 Calorie Row Partner 2: 15 GHD’s (Or 15 V-ups) -into- Max Rope Climbs in the remaining time. Independence (RX) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 V-ups into Max Rope Climbs in the remaining time. Liberty Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 Sit ups Max Zombie Rope Climbs in the remaining time....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.) Workout Metcon (2 Rounds for reps) “Wednesday Addams” Freedom (RX+) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (225/155) 1-2-3-4-5… Wall Walks -Rest 3:00 between sets- ** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps ** Independence (RX) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (185/125) 1-2-3-4-5… Wall Walks (half way) Rest 3:00 between sets Liberty 2 sets 5:00 Amrap 2-4-6-8-10…Deadlifts 1-2-3-4-5….Inch Worm Push Ups Rest 3:00 between sets Target Round each set: Round of 4 wall walks Minimum Round before scaling: Round of 8 Deadlifts High Intensity. Be aggressive on transitions between movements. Try to match your Round 1 score in Round 2! Cooldown/Mobility Cooldown/Mobility (Checkmark)...Read more