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 (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 Min at RPE7 1 Min at RPE8 4 Min at RPE2 Total 30 Min Workout Metcon (3 Rounds for reps) Freedom (RX’d) Partner Workout 12 min amrap: 2000/1600m Row Max Reps Dumbbell Snatch (100/70) -1 min rest- 12 min amrap: 2000/1600m Ski Max Reps GHD (Or V-Ups) -rest 1 min- 12 min amrap: 4000/3200m Bike Erg (or 120/100 cal Assault Bike) Max Reps Burpee Box Get-Overs (48/42) Or Burpee Box Jump Overs (30/24) * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option * KG DB: (45/30) * See Coaches Notes for Limited...Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Arms and Core 3 Rounds 15/12 cal Row 15 Banded Bicep Curls (light band – fast reps) 15/12 cal Ski...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Cheese Pizza” Freedom (RX+) AMRAP 10 x2 sets: 100m Run Each 12 Bench Press (135/95) 20 Toes to Bar 20 Dumbbell Box Step Ups (50/35) (20in box) -Rest 5:00 between AMRAPs- Independence AMRAP 10 x2 sets: 100m Run Each 12 Bench Press (115/80) 20 Kness to elbows 20 Dumbbell Box Step Ups (35/25) (20) -Rest 5:00 between AMRAPs- Target number of rounds each set: 3+ rounds Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Upper Body Posterior Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other. 4 Rounds 10 Strict Pullups @ use band to...Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Warm-up Warm-up (No Measure) Shoulder and Glutes Crossover Symmetry Warm-up -into- Hip Halo Warm-upFocus: Move with intention and focus on each movement you are performing...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here NOTES Target time: 20-22 Minutes Time Cap: 30 Minutes Movements should be unbroken majority of the rounds Power clean should be 75% or LESSRead more