CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Single Arm Dumbell Press (5×4/4 With a 1-2 Second Pause) Russian KB Swings (5×10) WOD Metcon (Time) 4 Rounds for Time 400m Run or 1000m Bike 100m SA DB Farmer Carry (35/50) Rx+ 600m Run or 1500m Bike 100m SA DB Farmer Carry (40/55)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Dumbbell Rows (5×6/6 With a 1-2 Second Pause) Weighted Step-ups (5×6/6 With a 1-2 Second Pause) WOD Metcon (AMRAP – Reps) AMRAP 10 3 Burpee Box Jumps (20/24) 3 Deadlifts (95/135) 6 Burpee Box Jumps (20/24) 6 Deadlifts (95/135) 9 Burpee Box Jumps (20/24) 9 Deadlifts...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (5-5-3-3-3-1-1-1-1) Push Press (5-5-3-3-3-1-1-1-1) Push Jerk (5-5-3-3-3-1-1-1-1) Bench Press (5-5-3-3-3-1-1-1-1) WOD Metcon (Time) 4 Rounds for Time 15/20 Calorie Row or 200m Run 15 Push Ups Rx+ 18/24 Calorie Row 20 Push UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×4, with a 1-2 Second Pause) Front Squat (8×4, with a 1-2 Second Pause) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Pull Ups 20 Air Squats 30 Double Unders Rx+ 2 Rope Climbs 12 Pistols 40 Double UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Snatch + Hang Power Snatch (10x(1+2)) WOD Metcon (Time) 6 Rounds for Time 5 Power Snatches (65/95) 500m Bike or 200m Run Rx+ 6 Rounds for Time 5 Power Snatches (95/135) 200m RunRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) Amrap 20 9 Hollow Rocks 12 Cal Bike 15 Double-Unders 12 Knee Raises 9 KB Goblet squatsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 800m Run (alt 200m) or 1000m Row (alt 250m) 70 Wallballs (14/20) 60 Deadlifts (95/135) 50 Toes to Bar 40 Burpees 30 Power Cleans (95/135) 20 Weighted Lunges (95/135) 10 Thrusters (95/135) 800m Run (alt 200m) or 1000m Row (alt 250m)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Reverse Lunge (5×6/6) Single Arm Dumbell Press (5×6/6) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 18 Sit Ups 12 Alt Lunges (15/25) 6 Burpee Plate Jumps Rx+ 15 GHD Sit Ups 12 Alt Lunges (35/45) 6 Burpee Plate JumpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING 800m Run (Time) Max Effort 800m Run 1000m Row (Time) Max Effort 1000m Row WOD Metcon (Time) 15-12-9-6 Pull Ups 30-24-18-12 Alt DB Snatch (25/35) Rx+ 15-12-9-6 Chest to Bar or 7-6-5-4 MU 30-24-18-12 Alt DB Snatch (35/45)Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Front Squat (7×5) Back Squat (7×5) WOD Metcon (Time) 4 Rounds for Time 10 Box Jumps/Step Ups (20/24) 12 Russian Swings (35/53) 28/35 Cal Row/400m Run Rx+ 4 Rounds for Time 10 Box Jumps (24/30) 15 Russian Swings (53/70) 32/40 Cal Row/600m RunRead More