CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 1 – 10 DU Attempts or 10-30 DU 2 – 5 Pendlay Rows WOD Metcon (Time) Partition However You Like 150 Double Unders 120 Air Squats 90 DB Snatches (25/35) 60 Toes to Bar 30 Power Cleans (65/95) Rest 3...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Hang Clean (10x(1+1)) Technique over load! Clean (10×1) Clean and Jerk (10x(1+1)) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) 5 Rounds for Time 200m Sprint or 500m Bike Sprint 12 Slam Balls (20/30) 6 Push Ups Rest 1 Minute between Rounds Rx+ 6 Rounds for Time 200m Sprint or 500m Bike Sprint 12 Slam Balls (20/30)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 400M Jog 10 KB deadlifts (35/53) 10 Russian KB swings (35/53) 200M Jog 8 Alt Lunges 8 Overhead squats W/ Barbell (35/45) 100M Jog 6 Push Press (35/45) 6 burpeesRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD “Cincy” (Time) With a Partner, 5 Rounds for Time 2 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats 1 Round of Nancy 400m Run (200 Each) 15 Front Squats (65/95) Rx+ Overhead SquatsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8 x 1RM, 2RM, 3RM) Rack Pull (8 x 1RM, 2RM, 3RM) WOD Wall-E (Time) 8 Rounds for Time 10 Wallballs (14/20) 10 Hand Release Push Ups Rx+ 10 Rounds for Time 10 Wallballs (14/20) 10 Hand Release Push UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8 x 1RM, 2RM, 3RM) Push Press (8 x 1RM, 2RM, 3RM) Bench Press (8 x 1RM, 2RM, 3RM) WOD Metcon (Time) Partition However you Like 750m Row or 1500m Bike 100 Double Unders 60 Sit Ups 30 Power Cleans (65/95) Rx+ 1000m Row...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 1 – 5 Beat Swings/2 Kipping Pull Ups 2 – 5 Hollow Rocks + 5 V Ups + 5 Lat Pulls WOD Metcon (AMRAP – Rounds and Reps) WOD: AMRAP 8 12/15 Cal Bike 10 Toes to Bar 8 Slamballs...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean (10×1) Clean and Jerk (10x(1+1)) Hang Power Clean + Clean (10x(1+2)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 7 6 Burpees over Bar 4 Deadlifts (75/115) 2 STO (75/115) Rx+ 6 Bar Facing Burpees 4 Deadlifts (135/185) 2 Handstand Push UpsRead More
