CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) EMOM 30 Minutes 1-5: 600m Run Minutes 5-15: Odd: 10 Slam Balls Even: 8 Bent over Rows (65/95) Repeat Rx+ 800m Run 12 Slam Balls 8 Bent over Rows (75/115) AT HOME Metcon (No Measure) EMOM 30 Minutes 1-5: 600m Run Minutes 5-15:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press WOD Metcon (Time) 4 Rounds for Time 200m Run 10 Power Cleans (65/95) 10 Push Ups Rx+ 4 RFT 200m Run 10 Power Cleans (75/115) 10 Hand Release Push Ups AT HOME Metcon...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 800m Run 10 Pike Push Ups 10 Vertical Jumps with Reach 30 Second HS/Pike Hold Rx+ 800m Run 10 HSPU/Push Press 20 Alt DB Snatch 30 Second HS/Pike HoldRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Glute Bridges 10 Burpees 15 Air Squats AMRAP 15 20 Alt Lunges 10 Burpees 200m Run AMRAP 15 15 Good Mornings 10 Burpees 15 Jump SquatsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 50 Minute Time...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here AEROBIC CAPACITY WORK...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12 WOD Metcon (Time) For Time: 20-15-10 Glute Bridges 12-10-8 Pike Push Ups Rest 1 Min 20-15-10 Glute Bridges 12-10-8 Rows Rx+ American...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) 3 Rounds Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 5 Bodyweight Squat Clean Thrusters Evens: 5 Burpee Squat Jumps Rx+ Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 3 Ground to Overhead Evens: 5 Burpee Box Jumps AEROBIC CAPACITY WORK Metcon...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 40 800m Run 2 Wall Walks/8 Pike Push Ups 10 Good Mornings 10 Push Ups 20 Deadbugs Rx+ 800m Run 8 Push Press/8 HSPU 10 Sumo Deadlift High Pull 10 Hand Release Push Ups 20 Deadbugs/12 Toes to BarRead More