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 5x (10 Sec Standing at RPE10, 1 Min 50 Sec Seated at RPE4) *Rest 5 Min at RPE2 between sets. Total: 40 Min Workout Metcon (Time) Metcon Freedom (RX’d) Partner 5 Rounds (each/1:1) 20/15 Calorie Bike Erg (Or 16/14 Calorie Assault Bike) 50 Double Unders 8 Sandbag Cleans (150/100) (Or Power Cleans 205/145) -You go, I go – Independence 5 Rounds (each/1:1) 16/14 Calorie Bike Erg (Or 12/10 Calorie Assault Bike) 35 Double Unders 8 Sandbag Cleans (100/70) (Or Power Cleans 185/125) Liberty 5 Rounds (each/1:1) 15/12 Calorie Row 50 Single Unders 10 Dumbbell Cleans (moderate) * See Coaches Notes for Limited Equipment and Large Class OptionRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “More Than A Memory” Freedom (RX+) 10 Rounds 2 Rope Climbs (15ft) 6 Strict Handstand Push Up (Or 12 Push-ups) 12 Dumbbell Power Cleans (2×50/35) Independence (RX) 10 Rounds 2 Rope Climbs (12ft) 6 Handstand Push Ups (or 12 Push-Ups) 12 Dumbbell Power Cleans (2×35/25) Liberty (Scaled) 10 Rounds 4 Zombie Rope Climbs 8 Dumbbell Push Press 12 Dumbbell Power Cleans Cooldown Warm-up (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM) [Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “If Tomorrow Never Comes” Freedom (RX+) 3 rounds: 30 Toes to Bar 16 Overhead lunge (95/65) Independence (RX) 3 rounds: 25 Toes to Bar 16 Front Rack lunge (75/55) Liberty (Scaled) 3 rounds: 20 Hanging Knee Raises 16 Dumbbell lunge (moderate) Target time: 8-10 minutes Time cap: 12 minutes Strength Plate Front Raise (4 sets: 10 reps ) *Rest 1:00-1:30 b/t sets Gymnastics GHD Hip Extension (4 sets: 10 reps) *Rest 1:00-1:30 b/t sets Cooldown Warm-up (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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1 Deadlifts x 5 sets @80-90% of 1RM ) Gymnastics Strict Deficit Handstand Push-ups (5 sets of 50% max reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Workout Metcon (Time) “Callin’ Baton Rouge” Freedom (RX+) Teams of 2 200/160 Calorie Assault Bike (Or 170/135 Calorie Echo bike) 125 Synchro Air Squats * Split Bike calories as needed * Individual Option: 75/55 Calorie Assault Bike 125 Air Squats Independence (RX) Teams of 2 175/130 Calorie Assault Bike or 150/120 Calorie Echo bike 125 Synchro Air Squats Liberty (Scaled) Teams of 2 150/120 Calorie Row 75 Synchro Air Squats Target time: 13-15 minutes Time cap: 20 minutes Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Thunder Rolls” Freedom (RX+) 5 sets: (Every 5:00) 20/16 Calorie Ski (Or 20/16 Calorie Row) 20 GHD’s (Or 20 V-ups) 20 Pull-ups Independence (RX) 5 sets: (Every 5:00) 16/14 Calorie Row 16 GHD’s (Or 16 V-ups) 16 Pull-ups Liberty (Scaled) 5 sets: (Every 5:00) 15/12 Calorie Row 15 Sit-ups 15 Jumping Pull-ups Target time each set: 3-3:30 Time cap each set: 4 minutes Score Slowest Round Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more