CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Build to Heavier Double) On a 2:00 Clock Front Squat (7×2, Build to Heavier Double) On a 2:00 Clock Workout Metcon (Time) “Jackie Pro” Freedom (RX+) 1000m Row 50 Thrusters (95/65) 30 Bar Muscle Ups (Or 60 Chest to Bar) Independence (RX) 1000m Row 50 Thrusters (75/55) 20 Bar Muscle Ups (40 Chest to Bar or 40 Burpee Pull Ups) Liberty 800m Row 50 Dumbbell Thrusters (light) 30 Jumping Pull-ups Target time: 10-12 minutes Time cap: 15 minutes Hit Thrusters in Sets of 10 Keep Rest Periods Short Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Gymnastics False Grip Ring Rows 5 sets: 6-10 False Grip Ring Rows – rest 1 minute between sets – Cooldown Metcon (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (2 Rounds for reps) “Cardio Dozen” Freedom (RX+) Teams of 2 12 min AMRAP 2000m Run (alt 100s or 200s) Max GHD’s (Or V-Ups) -1 min rest- 12 min AMRAP 5000/4000m Bike Max Burpee Box Jump Overs (24/20) Independence (RX) Teams of 2 12 min AMRAP 1600m Run (alt 100s or 200s) V-Ups or Sit Ups 1 min rest 12 min AMRAP 4000/3200m Bike Max Burpee Box Overs (24/20) Liberty Teams of 2 10 min AMRAP 1500/1200m Row Max Sit ups 1 min rest 10 min AMRAP 3000/2600m Bike Erg Max Up Downs + Step Ups ** If you don’t have Bike Ergs, Row 1500/1200m in both AMRAPs Target number of reps each set: Workout 1: 75+ reps Workout 2: 40+ reps Minimum number of reps before scaling: Workout 1: 50 reps Workout 2: 20 reps Short Bursts over...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5×1) 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 * Strength Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)) Workout Metcon (AMRAP – Rounds and Reps) “Cold As You” Freedom (RX+) 10:00 Amrap 3 Deadlifts (275/185) 5 Hand Release Push-ups 7 Toes to Bar Independence (RX) 10:00 Amrap 3 Deadlifts (225/155) 5 Hand Release Push-ups 7 Knees to Elbows Liberty 10:00 Amrap 3 Kettlebell Sumo Deadlifts (moderate) 5 Knee Push-ups 7 Hanging Knee Raises Target number of round: 9+ rounds Minimum number of rounds before scaling: 7 rounds Set a pace and stay consistent If you can’t go unbroken, scale Cooldown Metcon (No Measure) 1 min forward fold (wide legs) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “Shuttle to Overhead” Freedom (RX+): From 0:00-2:00 (2 minutes) Run 200m Max shoulder to overhead (185/125) -Rest 1 min- From 3:00-6:00 (3 minutes) Run 400m Max shoulder to overhead (185/125) -Rest 2 mins- From 8:00-12:00 (4 minutes) Run 600m Max shoulder to overhead (185/125) Independence (RX): From 0:00-2:00 (2 minutes) Run 200 m Max shoulder to overhead (155/105) Rest 1 min From 3:00-6:00 (3 minutes) Run 400 m Max shoulder to overhead (155/105) Rest 2 mins From 8:00-12:00 (4 minutes) Run 600 m Max shoulder to overhead (155/105) Liberty: From 0:00-2:00 (2 minutes) 400m Bike Erg (or 200M Row) Max Dumbbell Push Press (light) Rest 1 min From 3:00-6:00 (3 minutes) 800m Bike Erg (or 400M Row) Max Dumbbell Push Press (light) Rest 2 mins From 8:00-12:00 (4 minutes) 1200m Bike Erg (or 600M Row) Max Dumbbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power Snatch 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets * Complete a set every 1:30 * Overhead Squat (3 Overhead Squat x 3 sets (@75% of 1RM Snatch)) Workout Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Target Time: 7-9 Minutes Time Cap: 12 Minutes Choose a weight you feel comfortable hitting for 15+ Small Consistent Sets or Large Ambitious Sets Cooldown Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more