CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Overs (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10 DB...Read More

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) On a 30 Minute Clock 1000m Bike 5 Toes to Bar 10 Alt Lunges 10 Plate to Overhead 10 Hammer Curls 10 DB Press 200m Farmers Walk :30 Second Plank HoldRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Honey Badger (AMRAP – Rounds and Reps) In Teams of 3 AMRAP 30: 30 Squat Cleans (65/95) 30 Pull Ups 800m Run or 2000m Bike TogetherRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 85%) Rack Pull (7×3, Last 2 Sets at 85%) WOD Metcon (Time) 18-15-12 Wallballs (14/20) 15-12-9 Slamballs (20/30) 12-9-6 Power Cleans (65/95) Rx+ 21-15-9 Wallballs (14/20) 15-12-9 Slamballs (20/30) 12-9-6 Power Cleans (95/135)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) Bench Press (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 12 Weighted Step Ups (15/25) to (20/24) 7 Devils Press (15/25) Rx+ 12 Weighted Step...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 15 Russian Swings (35/53) 12 Toes to Bar 400m Run or 1000m Bike 9 American Swings (35/53) 6 Knees to Elbow Rx+ 1200m Run or 3000m Bike 15 Russian Swings (53/72) 15 Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean (10×3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 5 Clusters (45/75) 5 Pull Ups Rx+ 50 Double Unders 5 Clusters (65/95) 3 Muscle UpsRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×3, Last 3 Sets at 85%) Front Squat (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds 100m Run or 8/10 Cal Row 5 Deadlifts (105/155) 10 Burpees Rest 1 Minute Rx+ 200m Run or 10/12 Cal Row 5 Deadlifts...Read More

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) On a 30 Minute Clock 400m Jog 20 Double Under Attempts or 30 Double Unders 15 Russian Swings 10 Sumo Deadlift High Pulls 3 Turkish Get Ups/Side 2 Wall Walks Max Hammer...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Metcon (Time) Rest 3 Minutes Then 1200m...Read More