CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 50 Minute Time...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here AEROBIC CAPACITY WORK...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12 WOD Metcon (Time) For Time: 20-15-10 Glute Bridges 12-10-8 Pike Push Ups Rest 1 Min 20-15-10 Glute Bridges 12-10-8 Rows Rx+ American...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 6-8 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Walking Lunges with Squats x10 WOD Metcon (Time) 5 Rounds for Time 200m Sprint 15 Slam Balls/PTO 5 Vertical Jumps Rx+ 200m Sprint 15 Slam Balls/PTO...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 60 Minute Long...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 20 Alt Lunges/Step Ups/Box Jumps 15 Glute Bridges/KB Swings 10 V Ups/Toes to Bar 5 Shuttle Sprints *After Each Round, 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats AEROBIC CAPACITY WORK Metcon (Distance)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/irwnv-cDx7U WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Jumping Jacks 20 Wallballs 5 Broad Jumps...Read More
