CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 10 Knee Raises Rest 1 Minute between Rounds Rx+ 12 Cal Bike or 15 Cal Row 10 Russian Swings (53/72) 10 Toes to Bar...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds for Quality 200M Jog/250M Row/500M bike 12 Alt DB Curls 10 Banded pullaparts 8 Deadbugs 6 Barbell Overhead squats 4 Burpees 20 Dubs/40 SinglesRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereWith a PartnerRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 at 80%) Rack Pull (8×3, Last 3 at 80%) WOD Metcon (Time) Every 5 Minutes for 4 Rounds 20 Wallballs 15 Russian Swings (35/53) 10 Cal Bike or 12 Cal Row 5 Pull Ups Rx+ 20 Wallballs 15 Russian Swings (53/72) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×2, Last 3 at 90%) Push Press (8×2, Last 3 at 90%) Bench Press (8×2, Last 3 at 90%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 14 Alt DB Snatches (25/35) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 1200m Run/1500m Row/3000m Bike 100 Toes to Bar 100 DB Squat Cleans (25/35) 100 Sit Ups 100 DB Lunges (25/35) 1200m Run/1500m Row/3000m Bike *Partition as Needed Rx+ Run Together, UnpartitionedRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Warm-up (No Measure) With a Partner Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 4-6 Rounds for Quality 250M bike 8 barbell Overhead squats 6 Hang Power Snatches 4 Below the knee squat snatches 250M bike 4 Squat cleans 6 Hang Power Cleans 8 split jerks *Perform All movements with empty barbellRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200...Read More
