CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8 x 1RM, 2RM, 3RM) Front Squat (8 x 1RM, 2RM, 3RM) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner, 10 Rounds for Time 10 Hang Cleans (75/115) 7 American Swings (53/72) 4 Rope Climbs 1, 200m Run EachRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last 2 Sets at 80%) Rack Pull (7×2, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Ground to Overhead (65/95) 6 Front Squats (65/95) 12 Knees to Elbow 24 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×2, Last 2 Sets at 80%) Push Press (7×2, Last 2 Sets at 80%) Bench Press (7×2, Last 2 Sets at 80%) WOD Metcon (Time) 5 Rounds for Time 200m Run/250m Row/500m Bike 12 Slam Balls 2 Wall Walks Rest 1 Minute Between RoundsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 1 – 5 Beat Swings 2 – 10 DU Attempts/15 Unbroken DU WOD Open Test (AMRAP – Rounds and Reps) AMRAP 20 50 Wallballs (14/20) 50 Double Unders 40 Box Jumps/Step Ups (20/24) 40 Toes to Bar 30 Chest to...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) For Time 50 Lunges 25 Cal Row or 18 Cal Bike 40 Russian KB Swings (35/53) 20 Cal Row or 15 Cal Bike 30 Air Squats 15 Cal Row or 12 Cal Bike...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 2 Sets at 80%) Front Squat (7×2, Last 2 Sets at 80%) WOD Metcon (Time) 6 Rounds for Time 100m Sprint 10 Alt DB Snatch (25/35) 5 Pull Ups Rest 1 Minute between Rounds Rx+ 200m Sprint 12 Alt DB Snatch (35/45)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 2 Sets at 90%) Rack Pull (8×2, Last 2 Sets at 90%) WOD Scaled Nancy (Time) 5 Rounds for Time 400m Run 15 Front Squats (65/95) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (8×2, Last 3 Sets at 90%) Push Press (8×2, Last 3 Sets at 90%) Bench Press (8×2, Last 3 Sets at 90%) WOD Metcon (Time) 400m Run/500m Row/1000m Bike 6 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run/500m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Warm-up (No Measure) Kip/Beat Work EMOM 10 1 – 5-8 Toes to Bar 2 – 10 Double Under Attempts/20 Double Unders WOD Metcon (Time) Every 3 Minutes for 7 Rounds 200m Sprint/250m Row/500m Bike 10 Box Jump Overs (20/24) 5 Weighted Step Ups (25/35) 20...Read More
