CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “What I See” Freedom (RX+) 27-21-15-9 Calorie Row Devil’s Press (35s/20s) *Women’s Calories: 22-16-12-8* Independence (RX) 22-16-12-8 Calorie Row Devil’s Press (25s/15s) Liberty 21-15-9-6 Calorie Row Double Dumbbell Clean and Press (light) Target time: 13-15 minutes Time cap: 18 minutes Pace the early rounds and push hard near the end Choose a weight you can do 10+ Devils Press with It’s Grippy.  Relax your hands when you can! Accessory Hamstring Ring Curls (4×10) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strength Squat Snatch 1RM Squat Snatch 10×1 *on a 1:30 Clock* WOD Metcon (Time) “Might Get Loud” Freedom (RX+) 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) Independence (RX) 80 Double Unders 40 Wall Balls (14/10) 80 Double Unders 30 Wall Balls (14/10) 80 Double Unders 20 Wall Balls (14/10) Liberty 100 Single Unders 30 Wall Ball Thrusters (light) 100 Single Unders 20 Wall Ball Thrusters (light) 100 Single Unders 10 Wall Ball Thrusters (light) Target time: 9-11 minute Time cap: 15 minutes Doubles in 1-3 Sets Wallballs in 2-3 Sets Moderate Pacing Throughout 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 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 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). * Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Active Recovery Day 5 Minutes Walk 4 Rounds 2:00 Jog 2:00 Walk 5 Minute Cool Down Scoring:  Meters Warm-up Bonus Workout Warm-up Warm-up (No Measure) 3 Rounds: :30 Alternating Calf Stretch 5 Inchworm with Push-up 10 Sit-ups 5 Burpees Demo Videos Alternating Calf Stretch Inchworm to Pushup Sit Ups Burpee Workout Metcon (Time) 150 Single Unders ..into.. 10 Sets 10 Hand Release Push Ups 10 Alternating V-Ups 10 Alternating Cossack Squats ..into.. 50 Burpees *Workout Strategy & Flow* We don’t typically see M30 workouts with this flow, so let’s break it down. You are going to complete 150 Single Unders at the start of the workout (yes, single unders EVEN if you have double unders) You cannot move on to the 10 sets until all 150 of those are complete. Once you are done you have 10 sets of the following 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard () Warm-up (No Measure) 5:00 Clock :30 Line Hops or Single Unders 5 Inchworms with Push Up 5 Chair Dips 5 Crush Grip Dumbbell Floor Press (if doing minimal) Perform 5 Double Dumbbell Floor Press before starting workout. Demo Videos Line Hops Single Unders Inchworm to Pushup Chair Dips Crush Grip Floor Press Then perform  DB Floor Press Bodyweight Metcon https://youtu.be/FMxXo25WdQs Metcon (AMRAP – Reps) “Cherry Pie” EMOM 16 Minutes Minute 1: 15 Chair/Box Dips Minute 2: 15 Push Ups Minute 3: Max Line/Plate Hops Minute 4: Rest SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME “Backpack Option” EMOM 16 Minutes Minute 1: 15  Backpack Loaded Chair Dips Minute 2: 15  Backpack Push Ups Minute 3: Max Hops OVER the backpack Minute 4: Rest “M30 Scaled” EMOM 16 Minutes Minute 1: 15  Wall Tricep Dips Minute 2: 15  Elevated Knee Push...Read more