CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Burpees 10 Ground to Overhead (45/75) 20 Double Unders Rx+ 6 Burpees over Bar 12 Ground to Overhead (45/75)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) STRENGTH WOD Metcon (Time) 20-15-10-5 Pull Ups Push Ups Rest 2 Minutes 5-10-15-20 Butterfly Sit Ups Push Ups Rx+ Start and Finish with...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 11 Burpee Deadlifts (15/25) 5 Curries P’s (15/25) Rx+ 600m Run/750m Row/1500m Bike 11 Burpee Deadlifts (35/45) 5 Curries P’s (35/45)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (10x(1+1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Run 200m or Bike 500m 6 Power Cleans (75/115) Run 100m or Bike 250m 3 Ground to Overhead (75/115) Rx+ Run 300m or Bike 750m 6 Power Cleans...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Overs (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10 DB...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 1000m Bike 5 Toes to Bar 10 Alt Lunges 10 Plate to Overhead 10 Hammer Curls 10 DB Press 200m Farmers Walk :30 Second Plank HoldRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Honey Badger (AMRAP – Rounds and Reps) In Teams of 3 AMRAP 30: 30 Squat Cleans (65/95) 30 Pull Ups 800m Run or 2000m Bike TogetherRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 85%) Rack Pull (7×3, Last 2 Sets at 85%) WOD Metcon (Time) 18-15-12 Wallballs (14/20) 15-12-9 Slamballs (20/30) 12-9-6 Power Cleans (65/95) Rx+ 21-15-9 Wallballs (14/20) 15-12-9 Slamballs (20/30) 12-9-6 Power Cleans (95/135)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) Bench Press (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 12 Weighted Step Ups (15/25) to (20/24) 7 Devils Press (15/25) Rx+ 12 Weighted Step...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 15 Russian Swings (35/53) 12 Toes to Bar 400m Run or 1000m Bike 9 American Swings (35/53) 6 Knees to Elbow Rx+ 1200m Run or 3000m Bike 15 Russian Swings (53/72) 15 Toes to...Read More