CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 75%+) Push Press (8×3, Last 3 Sets at 75%+) Bench Press (8×3, Last 3 Sets at 90%+) WOD Metcon (Time) With a Partner, For Time 21-18-15-12-9-6-3 Thrusters (65/95) Burpees Rx+ Bar Facing BurpeesRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 90%+) Rack Pull (8×3, Last 2 Sets at 90%+) WOD Metcon (Time) 3 Rounds for Time 400m Run/1000m Bike 20 Box Jumps/Step Ups (20/24) 10 Slamballs (20/30) 5 Pull Ups Rx+ 4 Rounds for Time 400m Run/1000m Bike 20 Box...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH High Hang Clean + Hang Clean (8x(1+2)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 200m Run, 200/250m Row, 450/500m Bike Then 9 Air Squats 6 Push Ups 3 Power Cleans (65/95) Rest 2 Minutes AMRAP 5 200m Run, 200/250m Row, 450/500m Bike Then 9...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1 – Sampson Rocks 30/30 2 – Single Arm DB Rows 6/6 3 – 8/10 Cal Row Partner WOD Metcon (Time) With a Partner, For Time 20 Cal Row 40 Alt DB Snatches (25/35) 40 Russian Swings (35/53) 20 Cal Row...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat (8x(1+3), Last 3 at 75%) Back Squat (8×3, Last 3 Sets at 90%) WOD Metcon (Time) For Time 15 Medicine Ball Cleans (14/20) 30 Hollow Rocks 20 Alternating Lunges Rest 1 Minute 15 Medicine Ball Cleans (14/20) 30 Sit Ups 20...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 20 EMOM 10 ODD: 6 Squat Jumps Even: 12 SA DB hang C&J (6R/6L) *Use a light to moderate DB -Then right into- EMOM 10 ODD: 6 American KBS Even: 12 Situps *Use a light to moderate KBRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time 800m Run 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (25/35) Rx+ Run TogetherRead More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (7×3, Last 3 Sets at 70%) Shoulder Press (7×3, Last 3 Sets at 70%) Push Press (7×3, Last 3 Sets at 70%) WOD Metcon (AMRAP – Reps) AMRAP 7 1 V-Up 1 Ground to Overhead (65/95) 2 V-Ups 2 Ground to Overhead...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 70%) Rack Pull (7×3, Last 2 Sets at 70%) WOD Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1-3 Inch Worms and 10 Shoulder Taps 2- 100m Jog/250m Bike 3- 10 Box Step Overs WOD Metcon (Time) 5 Rounds for Time 400m/500m Bike 20 Box Jumps/Step Ups (20/24) 20 Wallballs (14/20) Scaled Kelly (Time) 3 Rounds 400m Run 30...Read More
