CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Jump, I Jump” Freedom (RX+) With a Partner, 3 Rounds: 50/38 Calorie Assault Bike (Or 40/34 Calorie Echo Bike) 50 Wall Balls (20/14) (10’/9’) 40/32 Calorie Assault Bike (Or 32/26 Calorie Echo Bike) 30 Wall Balls (20/14) Independence (RX) With a Partner, 3 Rounds: 41/35 Calorie Assault Bike (Or 38/30 Calorie Echo Bike) 50 Wall Balls (14/10) (10’/9’) 33/27 Calorie Assault Bike (Or 28/22 Calorie Echo Bike) 30 Wall Balls (14/10) Liberty With a Partner, 3 Sets: 32/26 Calorie Assault Bike 30 Wall Ball Thrusters (light) 28/22 Calorie Assault Bike 30 Wall Ball Thrusters (light) Break up reps as needed. Keep the sets large enough to not be excessive, but small enough they remain unbroken. RX and RX+ athletes must transition with high 5s while yelling “OH YEA!” or “YOUR TURN BROTHER!” Cooldown/Mobility Metcon (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (7×5, Sets running on a 2:00 Clock) Shoulder Press (7×5, Sets running on a 2:00 Clock) Push Press (7×5, Sets running on a 2:00 Clock) Workout Metcon (Time) “Jack and Rose” Freedom (RX+) 5 sets: 21/16 Calorie Row or 200m Run 15 Pull-ups 9 Strict Handstand Push Ups *Rest 2 Minutes between Sets* Independence (RX) 5 sets: 16/14 Calorie Row or 200m Run 12 Pull-ups 6 Strict Handstand Push Ups (Or 9 Handstand Push ups) *Rest 2 Minutes between Sets* Liberty 5 sets: 12/10 Calorie Row 12 Ring Rows 12 Dumbbell Push Press *Rest 2 Minutes between Sets* Target time each set: 2-2:45 Time cap each set: 3 minutes Start hard on the Row/Run and wind down to finish up. Complete 5-10 Pull Ups at a Time Keep transitions fast.  Go easy on Round 1 to see where to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Back Squat (7×3) Working on a 2:00 Clock to a Moderate to Heavy Weight Workout Metcon (Time) “Titanic” Freedom (RX+) 5 Rounds 50 Double Unders 6 Double Dumbbell Hang Snatches (50s/35s) 5 Devil’s Press (50s/35s) 4 Double Dumbbell Squat Clean (50s/35s) Independence (RX) 5 Rounds 35 Double Unders 6 Double Dumbbell Hang Snatches (35s/25s) 5 Devil’s Press (35s/25s) 4 Double Dumbbell Squat Clean (35s/25s) Liberty 5 Rounds 50 SingleUnders 10 Hang Dumbbell Cleans 8 Dumbbell Front Squats 6 Burpees Target time: 14-16 minutes Time cap: 20 minutes Smooth and Steady on the first round and then maintain pace. Choose a weight you can do unbroken.  It’s going to be a grind by the end. Accessory/Core Metcon (Checkmark) 5 sets of 10 GHD’s (Or 10 V-Ups) -rest 1:00 between sets-...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” 3 Sets 5 Min at RPE3, 30 Sec at RPE1 45 Sec at RPE7, 30 Sec at RPE1 15 Sec at RPE9 *Rest 90 Sec between sets. Workout Metcon (2 Rounds for time) “Ice Breakers Sour” Freedom (RX’d) 2 Sets 3 Rounds 15/12 Cal Assault Bike (Or 20/16 Calorie Row) 9 Deadlift (225/155) -Rest 3:00 between sets- (KG conv: DL 102/70) Independence 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Deadlift (185/125) Rest 3:00 between sets (KG conv: DL 83/56) Liberty 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Dumbbell Deadlifts (moderate) Rest 3:00 between setsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING Sled Push (Checkmark) Every 2:00 x 6 Rounds, Down and Back. 3 Each Athlete (90/135) Metcon (Time) “Sour Punch Straws” Freedom (RX+) 5 Rounds 20 Synchro Toes to Bar (Or 40 GHD’s) 30 Handstand Push Ups (OR 20 Strict Handstand Push Ups) Independence (RX) 5 Rounds 15 Synchro Toes to Bar (Or 20 Knees to Elbows) 24 Handstand Push Ups Liberty 6 Rounds 15 Synchro Hanging Knee Raises 20 Dumbbell Push Press (light) Target time: 10-12 minutes Time cap each set: 16 minutes Short, quick sets for Toes to Bar and HSPU. Avoid Burnout! 200m Run (Time) Max Effort 200m RunEvery 2:00 x 6 Rounds.  3 Each Athlete Partner WOD Cooldown/Mobility Metcon (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