CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “King Crab Roll” Partner workout (RX+) 12/9 Calorie Assault Bike (each) 40 Power Cleans (185/125) 12/9 Calorie Assault Bike (each) 40 Power Snatches (135/95) 12/9 Calorie Assault Bike (each) 20 Cleans (225/145) 12/9 Calorie Assault Bike (each) 20 Snatches (185/125) 12/9 Calorie Assault Bike (each) * Echo Bike: 10/8 Calories Independence (RX) Partner workout 10/8 Calorie Assault Bike (each) 40 Power Cleans (155/105) 10/8 Calorie Assault Bike (each) 40 Power Snatches (95/65) 10/8 Calorie Assault Bike (each) 20 Cleans (185/125) 10/8 Calorie Assault Bike (each) 20 Snatches (135/95) 10/8 Calorie Assault Bike (each) * Echo Bike: 9/7 Calories Target time: 20-23 minutes Time cap: 30 minutes One Bike/Group Moderate to Hard Pace on Bike Split Reps as Needed Slow and Smooth on the Barbell Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 3 Sets at 70%) Front Squat (7×5, Last 3 Sets at 70%) Workout Metcon (Time) “Shrimp Tempura Roll” Freedom (RX+) 50 Wall Balls (20/14) 50 Toes to Bar 50 Box Jump Overs (24/20) 50 Wall Balls (20/14) Independence (RX) 50 Wall Balls (14/10) 50 Knees to Elbows 50 Box Jump Overs (24/20) 50 Wall Balls (14/10) Liberty 30 Wall Ball Thrusters (light) 30 hanging Knee Raises 30 Step Ups (20/16) 30 Wall Ball Thrusters (light) Target time: 11-13 minutes Time cap: 16 minutes Have a plan to break reps Keep rest periods short Aim for 20+ reps per minute Cooldown Metcon (No Measure) 1 min Seal Pose 1 min Foam roll quads (each side) 1 min Foam roll glutes and IT band (each side)[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Foam roll quads](https://youtu.be/NReklz6YiK4?t=5) [Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Spider Roll” Freedom (RX’d) Every minute (20:00) 200m/175m Row 200m Run 500m/450m Bike Independence Every minute (20:00) 175m/150m Row 150m Run 350m/300m Bike Liberty Every minute (15:00) 150m/125m Row Target time each set: 38-45 seconds Time cap each set: 50 seconds Moderate Pace Stay Within 3-5 Seconds per Round Start each round harder and ease in Gymnastics Metcon (Checkmark) Skill Progression (Low Ring Muscle Up): Ring Transitions – 10-12 minutes to practice – Pull-ups (5×6-10 Reps) Dips (5×6-10 Reps) Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk) Workout Metcon (AMRAP – Rounds and Reps) “Spicy Tuna Roll” Freedom (RX+) 14-minute AMRAP 200m Run 2 rope climbs (15 ft) (Or 15 Ring Rows) 15 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) 14-minute AMRAP 200m Run 2 rope climbs (12 ft) (Or 12 Ring Rows) 15 Dumbbell Shoulder to Overhead (35s/25s) Liberty 14-minute AMRAP 150m Run 10 Jumping Pull-ups 10 Dumbbell Push Press (light) Target number of Rounds: 4+ rounds Minimum number of Rounds before scaling: 3 rounds Recover on the Run Move at a steady pace Be...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “California Roll” Freedom (RX+) 3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or 15 V-Ups) 50 Double Unders -Rest 1:1 between sets- Independence (RX) 3 Sets 35 Double Unders 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 8 Burpee Pull-ups 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 35 Double Unders Rest 1:1 between sets Liberty 3 Sets 50 Single Unders 15 Sit Ups 8 Up Downs + Jumping Pull-up 15 Sit Ups 50 Single Unders Rest 1:1 between sets Target time each set: 3:15-4:00 Time cap each set: 4:30 Stay Consistent (10-15 seconds between fastest and slowest round) Quick Transitions Double Unders Unbroken is the GOAL Burpee Pull Ups under 60 Seconds ACCESSORY Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t...Read more