WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The taste you can see!” (AMRAP – Reps) Freedom (RX+) Every 2 Minutes x 16 Rounds :40 Max Box Jumps (30/24) :40 Max Alt DB Snatch (50/35) :40 Max Cal Bike :40 Max Goblet Squat (50/35) Independence (RX) Every 2 Minutes x 16 Rounds :40 Max Box Jumps/Step Ups (24/20) :40 Max Alt DB Snatch (35/25) :40 Max Cal Bike :40 Max Goblet Squat (35/25) Liberty Every 2 Minutes x 16 Rounds :40 Max Box Step Ups :40 Max Alt DB Snatch (light) :40 Max Cal Bike :40 Max Air Squat Target number of Reps: 15+ Aggressive, repeatable pace throughout each interval. Try to match number of reps each round. Pick a dumbbell weight that allows you to go unbroken for the full :40. Score is total reps. Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets of 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (50/35) 50 Double Unders 25ft Single Dumbbell Walking Lunge (50/35) 15/12 Calorie Air Bike (KG conv: 22.5/15 DB, 8m Lunge) Independence 12:00 AMRAP 25ft Single Dumbbell Walking Lunge (35/25) 35 Double Unders 25ft Single Dumbbell Walking Lunge (35/25) 12/10 Calorie Air Bike (KG conv: 15/10 DB, 8m Lunge) Liberty 12:00 AMRAP 25ft Walking Lunge 50 Single Unders 25ft Walking Lunge 10/8 Calorie Air Bike (KG conv: 8m Lunge) Target number of Rounds: 4.5 Rounds + Minimum number of Rounds before scaling: 3.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “The taste you can see!” (AMRAP – Rounds and Reps) Freedom (RX+) Independence (RX) Liberty Target number of Rounds: 4.5 Rounds + Minimum number of Rounds before scaling: 3.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets of 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout “Snap! Crackle! Pop!” (3 Rounds for time) Freedom (RX’d) 3 sets 15/12 Calorie Row 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row -Rest 3:00 between sets- (KG conv: 43/29) Independence 3 sets 12/10 Calorie Row 15 Shoulder to Overhead (75/55) 15 Toes to Bar 15 Shoulder to Overhead (75/55) 12/10 Calorie Row -Rest 3:00 between sets- (KG conv: 34/25) Liberty 3 sets 10/8 Calorie Row 10 Dumbbell Push Press (light) 10 Hanging Knee Raises 10 Dumbbell Push Press (light) 10/8 Calorie Row -Rest 3:00 between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean and Push Jerk Complex 1 Complex = 1 Power Clean + 1 Push Jerk8x(1+2) *Complete on a 1:45 Clock Workout “Snap! Crackle! Pop!” (Time) Freedom (RX+) 3 sets 15/12 Calorie Row or 150m Run 15 Shoulder to Overhead (95/65) 20 Toes to Bar 15 Shoulder to Overhead (95/65) 15/12 Calorie Row or 150m Run -Rest 3:00 between sets- Independence (RX) 3 sets 12/10 Calorie Row or 100m Run 15 Shoulder to Overhead (75/55) 15 Toes to Bar 15 Shoulder to Overhead (75/55) 12/10 Calorie Row or 100m Run -Rest 3:00 between sets- Liberty 3 sets 10/8 Calorie Row or 100m Run 10 Dumbbell Push Press (light) 10 Hanging Knee Raises 10 Dumbbell Push Press (light) 10/8 Calorie Row or 100m Run -Rest 3:00 between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes Make sure to...
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