CrossFit Mile Zero – CrossFit View Public Whiteboard Strength In The Hole Front Squat + Front Squat (5×2) 1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×2 @70% of 1RM) Weighted Strict Chin Up...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 21 750M Bike 10 DB S-T-O (5R/5L) 10 Alt Box step-ups 10 Alt DB Curls 10 WallballsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 15/12 Calorie Row 10 Dumbbell Bench Press (35/55) 100′ Single Arm Farmers Walk (35/55) per person 10 Dumbbell Bench Press (35/55) 15/12 Calorie Row Cooldown/Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) Round 1: 5 Front Squats 3 Bar Rows Round 2: 4 Front Squats 2 Pull Ups Round 3: 3 Front Squats 2 Chest to Bar WARM-UP WOD Metcon (Time) 0:00-4:00 30 Pull-ups 30 Front Squats (65/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar...Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deficit Deadlift 2RM 2 Deficit Deadlifts x 5 sets @70% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 30-40% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Partner WOD Metcon (Time) Partner 200m Partner Run...Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard WARM-UP Warm-up (No Measure) 1. Movement Prep/Activation , 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep, 2 sets: 10 Double Unders 5 Toes to Bar WOD Metcon (Time) 100-80-60-40-20 Double Under 20 Toes to Bar...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: STRENGTH Pause Bench Press (2 Pause Bench Press x 5 sets...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM) * Rest as needed between sets * Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM) * Rest as needed between sets * WOD Metcon (Time) 21-18-15-12-9-6 Hang...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 100 Double Unders 30 American Swings (35/53) 20 Tandem Burpees over Bar 10 Clean and Jerks (95/135) 400m Run (Alt 200m)Read More
