CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 8 Toes to Bar 2 – :20 Second Assault Bike 3 – 6 Barbell Rows WOD Metcon (Time) 3 Rounds for Time 350/400m Row or 700/800m Bike 21 Russian Swings (35/53) 12 Sit Ups Rx+ 450/500m Rowor 900/1000m Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Low Hang Clean + Clean (10x(1+1)) WOD Metcon (Time) For Time 600m Run/1500m Bike 9-7-5-3-1 Power Cleans (65/95) Hand Release Push Ups 600m Run/1500m Bike Rx+ 800m Run/2000m Bike 9-7-5-3-1 Power Cleans (105/155) Handstand Push Ups 800m Run/2000m BikeRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (5-5-3-3-3-2-1+ at 90%) Front Squat (5-5-3-3-3-2-1+ at 90%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 15 Wallballs (14/20) 30 Double Unders Rx+ 20 Wallballs (14/20) 40 Double UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 2 Rounds 3 Minute Bike -Rest 1 Min- 3 Rounds 12 Bench Press (35/45) 9 Good Mornings (35/45) 6 Shoulder to Overhead (35/45) -Rest 1 Min- 3 Minute RowRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 22 Hand Release Push Ups 22 Slamballs (20/30) 22 Box Jumps/Step Ups (20/24) 22 DB Thrusters (15/25)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat + Clean (8x(1+1+2)) WOD Metcon (Time) 15-12-9-6-3 Power Cleans (65/95) Burpees Rx+ Power Cleans (95/135) Burpees over BarRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (7×3, Last 3+ at 85%) Rack Pull (7×3, Last 3+ at 85%) WOD Metcon (Time) 4 Rounds for Time 200m Run or 500m Bike 15 Sit Ups 12 Russian KB Swings (35/53) Rx+ 200m Run or 500m Bike 15 GHD Sit Ups 12...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×3, Last 3+ at 85%) Shoulder Press (7×3, Last 3+ at 85%) Push Press (7×3, Last 3+ at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 25 Pull Ups 20/25 Cal Row 25 Push Ups 20/25 Cal Bike 25 Air Squats Rx+...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Snatch + Power Snatch (8x(1+2)) WOD Metcon (Time) Partition as you would like 1200m Run or 1000/1200m Row 100 Double Unders 40 Alt DB Snatches (25/35) Rx+ 1600m Run or 1400/1600m Row 160 Double Unders 20 Power Snatches (75/115)Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (7×3, Last Set 3+ at 85%) Front Squat (7×3, Last Set 3+ at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Wallballs (14/20) 8 Ground to Shoulder (20/30) 6 Knee Raises Rx+ AMRAP 8 12 Wallballs (14/20) 10 Ground...Read More