CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×5) WOD Metcon (Time) 20-16-12-8-4 Calorie Row Hand Release Push Ups Rest 2 Minutes 15-12-9-6-3 Calorie Bike Slamballs (20/30) Rx+ 24-20-16-12-8 Calorie Row Hand Release Push Ups Rest 2 Minutes 20-16-12-8-4 Calorie Bike Slamballs (20/30)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean + Shoulder to Overhead (10x(1+1+1+2)) -Floor, Knee, Hip, Shoulder to Overhead WOD Heavy Nancy (Time) 5 Rounds for Time 400m Run/1000m Bike 9 Front Squats (95/135) Rx+ 400m Run/1000m Bike 9 Overhead Squats (95/135)Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (5×6) Front Squat (5×6) Dumbbell Rows (5×6) Weighted Pull-ups (5×6) WOD Metcon (Time) 5 Rounds for Time 10 Box Jumps/Step Ups (20/24) 15 Knee Raises 20 Russian Swings (35/53) Rx+ 10 Box Jump Overs (20/24) 12 Toes to Bar 20 Russian Swings...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light bandRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 4 Hang DB Snatches per Side (25/35) 8 Hang DB Power Cleans (25/35) 10/12 Cal Bike Rx+ Hang Snatches (75/115) 8 Hang DB Power Cleans (35/50) Rest 3 Minutes Metcon (Time) Each Partner Does the Following 100/125m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH DB Bench (5×12) Back Squat (5×12) WOD Metcon (AMRAP – Reps) 8 Rounds for Reps 30 Seconds Max Burpees 30 Seconds Rest 30 Seconds Max Thrusters (45/75) 30 Seconds Rest Rx+ 30 Seconds Max Burpees to a 6″ Target 30 Seconds Rest 30 Seconds Max Thrusters...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Russian KB Swings (5×12) Single Arm Dumbell Press (5×6/6) WOD Metcon (Time) 21-15-9 Deadlifts (95/135) Seated DB Presses (15/25) Rx+ “Diane” Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Metcon (No Measure) Planks 5x:40 5x:40 Barefoot Jump Rope Rx+ 5x:20 Accumulated L-Sit 5x:40 Barefoot Jump Rope WOD Metcon (Time) For Time 600m Run/1500m Bike 25 Knee Raises 80 Double Unders 400m Run/1000m Bike 20 Knee Raises 60 Double Unders 200m Run/500m Bike 15 Knee Raises...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean and Jerk (10x(1+1)) WOD Metcon (AMRAP – Reps) AMRAP 8 1 Wall Walk 3 Power Cleans (65/95) 2 Wall Walks 3 Power Cleans (65/95) 3 Wall Walks 3 Power Cleans (65/95) … Rx+ 1 Wall Walk 3 Power Cleans (95/135) 2 Wall Walks 3 Power...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Split Squat (5×12) Step back into spilt (Jerk side) and bring back knee to floor Dumbbell Rows (5×12) Barbell Row (5×12) WOD Metcon (Time) 4 Rounds 800/600/400/200m Row or 1600/1200/800/400m Bike 12 Sit Ups 7 Pull Ups Rx+ 4 Rounds for Time 500m Row or 1000m...Read More