CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Sour Gummy Worms” Freedom (RX+) AMRAP 30 40 Double Unders 5 Power Cleans (95/135) 8/10 Cal Assault Bike or 7/9 Echo Bike *Alternate Rounds with Partner* Independence (RX) AMRAP 30 25 Double Unders 5 Power Clean (95/65) 7/9 Calorie Assault Bike or 6/8 Calorie Echo Bike *Alternate Rounds with Partner* Liberty AMRAP 30 Minutes 30 Single Unders 5 Power Cleans 6/8 Calorie Assault Bike Target number of Rounds: 20 rounds Minimum number of Rounds before scaling: 15 rounds Unbroken Jump Rope Touch and Go Cleans Go Hard on the Bike, Rest is Coming Cooldown/Mobility Metcon (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 Strength Shoulder Press (8×2) Push Press (8×2) Workout Metcon (Checkmark) 1 min Barbell Quad Smash (each) 1 min Lacrosse Ball Smash 1 min trap smash with Barbell (each side) Metcon (Time) “Warheads” Freedom (RX+) 40-30-20-10 Push Ups Calorie Row (or 400/300/200/100m Run) * Female Calorie Row 32-24-16-8 Independence (RX): 32-24-16-8 Push Ups Calorie Row (or 300/200/200/100m Run) * Female Calorie Row 26-20-14-6 Liberty 21-15-12-9 Bar Push Ups Calorie Row Target time: 8-10 minutes Time cap: 14 minutes Steady Row first two rounds, hard last two Short, quick rests on pushups Don’t Burn Out! Cooldown/MobilityRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Snatch + Power Snatch (8x(1+1)) Workout Metcon (Checkmark) “Airheads Extreme” Freedom (RX+) 3 sets: Minute 1: 12 Chest to Bar (Or 16 Pull-ups) Minute 2: 10 Air Squats + 16 Lunges Minute 3: 20 Alternating Dumbbell Snatch (50/35) Minute 4: 12 Box Jumps/Step Ups (24/20) Minute 5: Rest Independence (RX) 3 sets: Minute 1: 12 Pull-ups Minute 2: 10 Air Squats + 16 Lunges Minute 3: 20 Alternating Dumbbell Snatch (35/25) Minute 4: 12 Box Jumps/Step Ups (24/20) Minute 5: Rest Liberty 3 sets: Minute 1: 12 Ring Rows Minute 2: 50’ Walking Lunge Minute 3: 12 Kettlebell Swings (light) Minute 4: 12 Box Step Ups (20/16) Minute 5: Rest Target time each set: Sub 40 seconds Time cap each set: 45 seconds Accessory Cooldown/Mobility Metcon (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes...Read more

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” 18 Min at RPE3 -Rest 2 Min- 12 Min at RPE3 -Rest 2 Min- 6 Min at RPE3 Workout Metcon (3 Rounds for time) “Metcon” Freedom (RX’d) For Time: 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 30 Kettlebell Swings (70/53) -Rest 2:30- 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 24 Kettlebell Swings (70/53) -Rest 2:30- 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 18 Kettlebell Swings (70/53) (KG conv: KB 32/24) Independence 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 30 Kettlebell Swings (53/35) Rest 2:30 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 24 Kettlebell Swings (53/35) Rest 2:30 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 18 Kettlebell Swings...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “This is the Kingdom” Freedom (RX+) 10 sets: (5 per partner) 1:30 AMRAP 15/12 Calorie Row Max Reps Snatch (135/95) *Score is the total number of snatch reps Independence (RX) 10 sets: (5 per partner) 1:30 AMRAP 12/10 Calorie Row Max Reps Snatch (115/80) Liberty 10 sets: (5 per partner) 1:30 AMRAP 10/8 Calorie Row Max Reps Dumbbell Snatch (light) Target number of reps each set: 8+ reps Minimum number of reps before scaling: 5 reps The Row should be done in 50 seconds or less Touch and Go Possible, but Quick Singles are the way to go Should be 60-75% of 1 RM Cooldown/Mobility Metcon (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more