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
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Shoulder to Overhead (10x(1+1)) Hang Power Snatch + Power Snatch (10x(1+1)) WOD Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Ingrid (Time) 10 Rounds For Time: 3 Snatches...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) WOD “Baseline” (Time) For Time: 400m Run 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Metcon (Time) 2 Rounds 400m Run/500m Row/1000m Bike 10 SDHP (35/53)...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) EMOM 30 -10 Double Under Attempts or 20 Double Unders -10 GHD Sit Ups -10 Horizontal Rows -10 KB Swings -10 World’s GreatestRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner: 3 Rounds for Time 800m Run (alt 200m) 30 Tire Sledge 20 Burpee Pull Ups 10 Ground to Overhead (95/135) Rx+ Run TogetherRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last Set at 85%) Rack Pull (7×2, Last Set at 85%) WOD Metcon (Time) 3 Rounds for Time 10 Slamballs (20/30) 200m Run/250m Row/500m Bike 10 Toes to Bar 200m Run/250m Row/500m Bike Rx+ 15 Slamballs (20/30) 200m Run/250m Row/500m Bike 15 Toes to...Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (7×2, Last 2 Sets at 85%) Push Press (7×2, Last 2 Sets at 85%) Bench Press (7×2, Last 2 Sets at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Wallballs (14/20) 10 Alt DB Snatch (25/35) 8 Burpees Rx+...Read More
