CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) EMOM 30 1. 100M Jog 2. 12 Sit-ups 3. 3 Push Press @ 50% of 1RM 4. :30 plank 5. 250M BikeRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 800m Run (alt 200m) 6 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Rest 2 Minutes “Wittman” 7 Rounds for Time 15 American Swings (35/53) 15 Power Cleans (65/95) 15 Box Jumps/Step Ups (20/24)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Warm-up (No Measure) EMOM 15 1 – 5 Pendlay Rows (65/95) 2 – 8 Cal Row Sprint 3 – 5 Wallballs WOD Metcon (Time) 24-18-12-6 Wallballs (14/20) Calorie Bike Rest 2 Minutes 24-18-12-6 Slamballs (20/30) Calorie RowRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×1, Last 3 Sets at 90%) Rack Pull (8×1, Last 3 Sets at 90%) WOD Metcon (Time) For Time: 50 Ground to Overhead (65/95) *EMOM 3 Toes to Bar Rx+ 50 Ground to Overhead (95/135) *EMOM 5 Toes to BarRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 1200m Run/1500m Row/3000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (35/53) 1200m Run/1500m Row/3000m Bike Rx+ 1600m Run/2000m Row/4000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (53/72) 1600m Run/2000m Row/4000m BikeRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×3, Last 4 Sets at 75%) Push Press (8×3, Last 4 Sets at 75%) Bench Press (8×3, Last 4 Sets at 75%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (AMRAP – Reps) AMRAP 7 1 Pull Up 2 Push Press (45/75) 2 Pull...Read More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (Time) 5 Rounds for Time: 3 Deadlifts (65/95) 3 Hang Power Cleans (65/95) 3 Front Squats (65/95) 6...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 400M Jog 10 Wallballs 5 pull-ups 500M Row 5 Push-ups 10 Alt Reverse lunges W/ MedballRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Garry Purdham (AMRAP – Rounds and Reps) AMRAP 31 31 Burpees 31 Double Unders 31 Deadlifts (65/95) 31 Push Ups 31 Hang Power Cleans (65/95) 31 Air Squats 31 American Swings (35/53) 31 Shoulder to Overhead (65/95) 31 Sit Ups 31 Cal Row 31 Wallballs (14/20)With...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (AMRAP – Reps) EMOM 15 1 – Max Pull Ups 2 – 6 Cal Bike Sprint 3 – 10 Double Under Attempts/20 DUScore Pull Ups WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Slamballs (20/30) 8 Knees to Elbow 8 DB Squat Cleans...Read More