CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 10 Double Unders/Attempts or 20 Unbroken WOD Metcon (Time) 3 Rounds for Time 50 Double Unders 40 Air Squats 30 Sit Ups 20 Box Jumps/Step Ups (20/24) 10 V-Ups Rest 2 Minutes Between Rounds Rx+ 75 Double Unders 40 Air...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Hip Clean (10×2(1_1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run or 500m Bike 12 Russian Swings (35/53) 5 Power Cleans (65/95) Rx+ 200m Run or 500m Bike 12 American Swings (35/53) 5 Power Cleans (95/135)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 2 Sets at 85%) Front Squat (7×2, Last 2 Sets at 85%) WOD Metcon (Time) 6 Rounds for Time 200/250m Row or 400/500m BIke 10 Pull Ups 5 DB Thrusters (25/35) Rest 30 Seconds Between Rounds Rx+ 200/250m Row or 400/500m BIke...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 2 Sets at 90%) Push Press (8×3, Last 2 Sets at 90%) Bench Press (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 400m Run/1000m Bike 20 Wallballs (14/20) 20 Toes to Bar 400m Run/1000m Bike 15 Wallballs (14/20) 15 Toes to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Run/250m Row/500m Bike 10 Air Squats 8 Hang Power Cleans (65/95) Rx+ (95/135) Barbell Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Run/250m Row/500m Bike 10 Air Squats 6 Deadlifts (65/95) Rx+ (95/135)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean Complex (10x(1+1+1+1+1)) Deadlift + Hang Clean + Front Squat + Power Clean + Shoulder to Overhead WOD Metcon (Time) 200m Run or 16/20 Cal Row 20 Russian Swings (35/53) 20 Sit Ups 100m Run or 12/15 Cal Row 15 Russian Swings (35/53) 15 Sit Ups...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 30 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders...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 500m Row 10 Band Pull Aparts 10 Wall Slides 10 Bar Assist Rows 500m Row 10 Single Arm DB Press per side 10 Banded Woodchops Low to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 30 Partner A: 200m DB Farmers Walk (35/50) Partner B: 2 Rope Climbs 4 Handstand Push Ups 8 Russian Swings (53/72) 16 Wallballs (14/20)Read More