CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Cleans + Thruster WOD Metcon (AMRAP – Reps) AMRAP 12 6-9-12-15… Calorie Row Wallballs (14/20) Rx+ 6-9-12-15… Calorie Row Wallballs to a 10’/11’ Target (14/20)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Dumbbell Rows (5×4) Barbell Row (5×4) Warm-up (No Measure) 5/7 Cal Bike or 8/10 Cal Row x5 Partner WOD Metcon (Time) 120 Russian Swings (35/53) 1 Mile Run/4000m Bike 120 Russian Swings (35/53) Rx+ 150 Russian Swings (35/53) 100 Calorie Bike 150 Russian Swings (35/53)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×4) Push Press (8×4) Push Jerk (8×4) Bench Press (8×4) WOD Metcon (Time) For Time: 20 Toes to Bar 30 Alt DB Snatch (25/35) 40 Box Step Overs (20.24) 20 Alt DB Snatch 20 Toes to Bar Rx+ 30 Toes to Bar 40 Alt...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Russian KB Swings (5×8) Warm-up (No Measure) Speed Jump Rope WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Front Squats (65/95) 20 Slamballs (20/30) 30 Double Unders Rx+ 10 Overhead Squats (65/95 20 Slamballs (20/30) 50 Double UndersRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Pull-ups (5×5, 1-2 Second Pause at the Top) Reverse Lunge (Overhead with a Plate, 5/5) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row 10 Deadlifts (95/135) 20 Sit Ups Rx+ 600m Run 10 Deadlifts (135/185) 15 GHD Sit UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 24 6 slamballs 8 Single-Arm Thrusters W/ Slamball (4R/4L) 10 Russian KB swings 8 KB deadlifts 6 Burpees over KBRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 100 Calorie Row 50 Wallballs (14/20) 30 Pull Ups 100 Calorie Bike 50 Wallballs (14/20) 30 Pull Ups 1600m Run (alt 200m) 50 Wallballs (14/20) 30 Pull UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Single Arm Dumbell Press (5×4/4 With a 1-2 Second Pause) Russian KB Swings (5×10) WOD Metcon (Time) 4 Rounds for Time 400m Run or 1000m Bike 100m SA DB Farmer Carry (35/50) Rx+ 600m Run or 1500m Bike 100m SA DB Farmer Carry (40/55)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Dumbbell Rows (5×6/6 With a 1-2 Second Pause) Weighted Step-ups (5×6/6 With a 1-2 Second Pause) WOD Metcon (AMRAP – Reps) AMRAP 10 3 Burpee Box Jumps (20/24) 3 Deadlifts (95/135) 6 Burpee Box Jumps (20/24) 6 Deadlifts (95/135) 9 Burpee Box Jumps (20/24) 9 Deadlifts...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (5-5-3-3-3-1-1-1-1) Push Press (5-5-3-3-3-1-1-1-1) Push Jerk (5-5-3-3-3-1-1-1-1) Bench Press (5-5-3-3-3-1-1-1-1) WOD Metcon (Time) 4 Rounds for Time 15/20 Calorie Row or 200m Run 15 Push Ups Rx+ 18/24 Calorie Row 20 Push UpsRead More