CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Texas Hold Em” Freedom (RX+): 3 sets 21-15-9 Handstand Push Ups *50ft Sled Push (4×45/3×45) after each set of Handstand Push ups* -rest 1:1 between sets- Independence (RX): 3 sets 15-12-9 Handstand Push Ups (50ft Sled Push (3×45/2×45) after each set of Handstand Push ups) rest 1:1 between sets Liberty (Scaled): 3 sets 21-15-9 Dumbbell Push Press (light) (50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press) rest 1:1 between sets **Target Score** Target time each set: 3 – 3:30 Time cap each set: 4 minutes 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=YMPtKMjWlR4Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Workout Metcon (3 Rounds for time) “Texas Hold Em” Freedom (RX’d): 3 sets 21-15-9 Handstand Push Ups *50ft Sled Push (4×45/3×45) after each set of Handstand Push ups* -rest 1:1 between sets- Independence: 3 sets 15-12-9 Handstand Push Ups (50ft Sled Push (3×45/2×45) after each set of Handstand Push ups) rest 1:1 between sets Liberty: 3 sets 21-15-9 Dumbbell Push Press (light) (50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press) rest 1:1 between sets **Target Score** Target time each set: 3 – 3:30 Time cap each set:...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX+): 800m run (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 800m run (split) Individual Option: 400m run 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 400m run Independence (RX): 800m run (split) 75 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (35s/25s) 75 double unders (each, at the same time) 800m run (split) Liberty (Scaled): 600m run (split) 100 single unders (each, at the same time) 50 Synchro Dumbbell Front Squats (30s/20s) 100 single unders (each, at the same time) 600m run (split) **Target Score** Target time: 14-16 minutes Time cap: 20 minutes Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Workout Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX’d): 1000/850m row (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 1000/850m row (split) Individual Option: 500/450m row 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 500/450m row Independence: 1000/850m row (split) 75 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (35s/25s) 75 double unders (each, at the same time) 1000/850m row (split) Liberty: 800/700m row (split) 100...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1×1 @85%) Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% * Rest as needed between sets * Gymnastics Strict Handstand Push up (5 Sets at 50% reps of Max Reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Scaling Options: Strict Handstand Push-ups (+Abmats) Kipping Handstand Push-ups (+Abmats) Handstand Push-ups (box) Pike Push-ups Push-ups Dumbbell Shoulder Press Workout Metcon (AMRAP – Rounds and Reps) “Lone Star State” Freedom (RX+): 16 min AMRAP 200m Run 10 Box Jump Overs (24/20) 4 Power Cleans (185/125) Independence (RX): 16 min AMRAP 200m Run 10 Box Jump Overs (20/16) 4 Power Cleans (155/105) Liberty (Scaled): 16 min AMRAP 400m/350m Bike Erg...Read more