CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 80%) Push Press (8×3, Last 3 Sets at 80%) Bench Press (8×3, Last 3 Sets at 80%) WOD Metcon (Time) For Time 500m Row Then 21-15-9 Shoulder to Overhead (45/75) 15-12-9 Pull Ups Rx+ Shoulder to Overhead (65/95) Chest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 30 Air Squats 25 Sit Ups 20 Slamballs 15 Russian Swings (35/53) 10 Toes to Bar Rx+ 600m Run/750 Row/1500m Bike 15 American Swings (35/53)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jumps/Step Ups (20/24) 20 Alt DB Snatch (25/35) 200m Run/500m Bike Rx+ 10 Box Jumps/Step Ups (20/24) 20 Alt DB Snatch (35/45) 200m Run/500m BikeRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Pull-ups (5×5) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 6 Burpees 4 Power Cleans (65/95) 2 Front Squats (65/95) Rest 30 Seconds between Rounds Rx+ Burpees over Bar Barbell (95/135)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 200m Jog 10 Front Squats or OHS 10 Hanging Knee Raises 250m Row 10 Russian Swings 10 Single Leg RDL (5L/5R) 25 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 25 800m Run (Alt 200m) 4 Rounds 2 Rope Climbs 10 Alt DB Snatch (25/35) 25 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×3 at 75%) Front Squat (6×3 at 75%) Bent Over Row (6×6) WOD Metcon (Time) 7 Rounds for Time 7 Ground to Overhead (45/75) 7 Toes to Bar Rx+ 8 Rounds for Time 8 Ground to Overhead (45/75) 8 Toes to BarRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 3 Sets at 80%) WOD Metcon (Time) For Time 400m Run/500m Row/1000m Bike 30 Power Cleans (45/75) 20 Burpees 10 Pull Ups Rx+ 800m Run/1000m Row/2000m Bike 30 Power Cleans (65/95) 20 Burpees 10 Strict Pull UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Scaled Kelly (Time) 3 Rounds 400m Run 30 Box Jumps (16/20) 30 Wallballs (10/14)Read More
