CrossFit Mile Zero – CrossFit View Public Whiteboard Strength In The Hole Front Squat + Front Squat (5×2) 1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×2 @70% of 1RM) Weighted Strict Chin Up (Supinated) 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM * Rest as needed between sets * WOD Metcon (Time) “Everything’s bigger in Texas” Freedom (RX+) 2:00 AMRAP: 15 Toes to Bar 12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike) Max Power Snatch (95/65) -rest 2:00 between sets- *Continue until 50 Power Snatches are completed. 5 Rounds: 20 minute time cap (includes rest time) Independence (RX) 2:00 AMRAP: 12 Toes to Bar 10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike) Max Snatches 75/55 -rest 2 min between sets- Liberty (Scaled) 2:00 AMRAP:...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 21 750M Bike 10 DB S-T-O (5R/5L) 10 Alt Box step-ups 10 Alt DB Curls 10 WallballsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 15/12 Calorie Row 10 Dumbbell Bench Press (35/55) 100′ Single Arm Farmers Walk (35/55) per person 10 Dumbbell Bench Press (35/55) 15/12 Calorie Row Cooldown/Mobility 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)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) Round 1: 5 Front Squats 3 Bar Rows Round 2: 4 Front Squats 2 Pull Ups Round 3: 3 Front Squats 2 Chest to Bar WARM-UP WOD Metcon (Time) 0:00-4:00 30 Pull-ups 30 Front Squats (65/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pull-ups 20 Front Squats (95/135) – rest 2:00 – 12:00-16:00 10 Bar Muscle Ups 10 Front Squats (125/185) Cooldown/Mobility 1 min foam Roll Quads 30-sec single leg down dog (each side – focus on calf stretch)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deficit Deadlift 2RM 2 Deficit Deadlifts x 5 sets @70% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 30-40% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Partner WOD Metcon (Time) Partner 200m Partner Run 20 Synchro Wall Balls (20/14) 8 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 12 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 16 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Wall Walks Individual Option: 200m Run 20 Wall Balls (20/14) 2 Wall Walks 200m Run 20 Wall Balls (20/14) 4 Wall Walks 200m Run 20 Wall Balls (20/14) 6 Wall Walks 200m Run 20 Wall Balls (20/14) 8 Wall Walks Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)...Read more