CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×5, Last 2 Sets at 75%) Rack Pull (8×5, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 DB Push Press (25/35) 8 Alt DB Snatches (25/35) 12/14 Cal Row or 9/11 Cal Bike Rx+ 4 DB Push Press...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×5, Last 3 Sets at 75%) Push Press (8×5, Last 3 Sets at 75%) Bench Press (8×5, Last 3 Sets at 75%) WOD Metcon (Time) 200m Run or 100/125m Row 12 Power Cleans (65/95) 10 Push Ups 200m Run or 100/125m Row 9 Power...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Metcon (No Measure) EMOM 15 1 – 6 Barbell or DB Rows 2 – 12 Band Pull Aparts 3 – 16 Deadbugs or 16 Deadbugs with Reach WOD Metcon (Time) 6 Rounds for Time 15 Russian Swings (35/53) 10 Step Ups (20/24) with (15/25) DBs Rx+...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Front Squat + Clean (10x(2+1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 Burpees 6 Toes to Bar 25 Double Unders Rx+ 8 Bar Facing Burpees 8 Toes to Bar 30 Double UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×5, Last 3 Sets at 75%) Front Squat (8×5, Last 3 Sets at 75%) WOD Metcon (Time) 400m Row or 800m Bike 30 Wallballs (14/20) 15 Pull Ups 300m Row or 600m Bike 20 Wallballs (14/20) 10 Pull Ups 200m Row or 400m Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Active Recovery (No Measure) EMOM 20 1. 125m Row or 250m Bike 2. 15 Double Unders + 5 Burpees 3. 12 Band Pull Aparts 4. 10 KB Swings 5. -Rest-Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Alex (Time) 1 Mile Run 2 Rounds 400m Farmers Carry 25 Burpees 8 Clean and Jerk (115/185) 7 100m Sprints 8 Clean and Jerk (115/185)Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (7×5, Last 2 Sets at 70%) Rack Pull (7×5, Last 2 Sets at 70%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Burpees 10 Alt DB Snatches (25/35) 100m Run/250m Bike Rx+ AMRAP 12 5 Burpees to a 6″ Target 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean (10x(1+2)) WOD Metcon (Time) Every 2:30 for 5 Rounds 10 Box Jumps/Step Ups (20/24) 10 Russian KB Swings (35/53) 3 Ground to Overhead (75/115) Rx+ 10 Box Jump Overs (20/24) 10 American KB Swings (35/53) 3 Ground to Overhead (95/135)Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH/TECHNIQUE Metcon (No Measure) Every 75 Seconds for 10 Rounds 1 – 8 DB Rows 2 – 200m Run WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Horizontal Rows 12 Ground to Shoulder (20/30) 30 Double Unders Rx+ 2 Rope Climbs 12 Ground...Read More