CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch (Establish a 3 RM Hang Squat Snatch for the day) Snatch Grip Deadlift (3 Sets of 3 @ 90% 1RM Snatch) Metcon (Time) “Cousin It” Freedom (RX+) 5 Rounds 10 Bar Facing Burpees 10 Overhead Squats (135/95) Independence (RX) 5 Rounds 10  Burpees over Bar 10 Overhead Squats (95/65) Liberty 5 Rounds 10 Burpees 10 Front Squats (45/75) Target time: 6:30-7:30 Time cap: 10 minutes Be prepared to not stop moving. Goal is to perform OHS unbroken.  SCALE THIS BACK IF NEEDED. Burpees are “active recovery” Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side)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” 7 Sets 45 Sec at RPE7 3 Min at RPE3 *No rest between sets. Workout Metcon (Time) “Iceberg” Freedom (RX’d) Teams of 2 10-8-6-4-2 Rope Climbs (15ft) 100-80-60-40-20m Sled Push (3×45/2×45) *Split as needed* Individual Option: 5-4-3-2-1 Rope Climbs (15ft) 50-40-30-20-10m Sled Push (3×45/2×45) (KG conv 60/40) Independence Teams of 2 10-8-6-4-2 Rope Climbs (12ft) 100-80-60-40-20m Sled Push (2×45/1×45) (KG conv 40/20) Liberty Teams of 2 10-8-6-4-2 Zombie Rope Climbs (15ft) 100-80-60-40-20m Sled Push (1×45/empty) (KG conv 20/empty)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “I’m the King of the World” Freedom (RX+) For Time: 20-18-16-14-12-10-8-6-4-2 Bench Press (155/105) 4-8-12-16-20-24-28-32-36-40 Russian Swings (72/53) 200m Run at each (-), 100m per partner Independence For Time: 20-18-16-14-12-10-8-6-4-2 Bench Press (135/95) 4-8-12-16-20-24-28-32-36-40 Russian Swings (53/35) 200m Run at each – (9 total), 100m per partner Liberty For Time: 20-18-16-14-12-10-8-6-4-2 Dumbbell Bench Press (light) 4-8-12-16-20-24-28-32-36-40 Russian Swings (light-moderate) Break reps as needed. Take it easy, sweat, get your heart rate up, and have fun! Cooldown/Mobility Metcon (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 Thruster (8×2) On a 1:30 clock build to a heavy double Workout Metcon (Time) “I’ll never let go” Freedom (RX+) 1200m Run 75 Thrusters (45/35) 25 Burpee Box Jump Overs (24/20) Independence (RX) 1000m Run 75 Thrusters (35/25) 25 Burpee Box Jumps (24/20) Liberty 800m Run 50 DB Thrusters (light) 25 Up Down + Box Step Up (20/16) Target time: 12-14 minutes Time cap: 18 minutes Run at an easy to moderate pace. Thrusters in 3-4 sets.  Weight should be light enough for 30+ to start.  Breathe with each rep. Legs will be jello after thrusters, step on box if needed. Cooldown/Mobility Metcon (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 Deadlift (5-4-3-2-2-2-2) Working sets every 2 minutes.  Work up to a moderately heavy to heavy double. Partner WOD Metcon (Time) “April 15, 1912” Freedom (RX+) Teams of 2 50 Synchro Toes to Bar 50 Power Cleans (155/105) 50 Synchro Toes to Bar Independence (RX) Teams of 2 50 Synchro Knees to Elbows 50 Power Clean (135/95) 50 Synchro Knees to Elbows Liberty Teams of 2 50 Synchro Abmat Sit ups75 Dumbbell Cleans (light) 50 Synchro Abmat Sit ups Target time: 9-11 Time cap: 15 minutes Match reps where you can maintain a steady work flow. Work together on core movements, you go/I go on power cleans. Don’t burn out on Toes to Bar! Accessory Cooldown/Mobility Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal PoseRead more