CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) 3 Rounds Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 5 Bodyweight Squat Clean Thrusters Evens: 5 Burpee Squat Jumps Rx+ Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 3 Ground to Overhead Evens: 5 Burpee Box Jumps AEROBIC CAPACITY WORK Metcon...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 40 800m Run 2 Wall Walks/8 Pike Push Ups 10 Good Mornings 10 Push Ups 20 Deadbugs Rx+ 800m Run 8 Push Press/8 HSPU 10 Sumo Deadlift High Pull 10 Hand Release Push Ups 20 Deadbugs/12 Toes to BarRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 6-8 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Walking Lunges with Squats x10 WOD Metcon (Time) 5 Rounds for Time 200m Sprint 15 Slam Balls/PTO 5 Vertical Jumps Rx+ 200m Sprint 15 Slam Balls/PTO...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 60 Minute Long...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 20 Alt Lunges/Step Ups/Box Jumps 15 Glute Bridges/KB Swings 10 V Ups/Toes to Bar 5 Shuttle Sprints *After Each Round, 1 Round of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats AEROBIC CAPACITY WORK Metcon (Distance)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/irwnv-cDx7U WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Jumping Jacks 20 Wallballs 5 Broad Jumps...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 0-10: Mile Run 10-15: AMRAP 10 Burpees, 10 Deadlifts 15-25: Mile Run 25-30: AMRAP 10 Burpees, 10 Deadlifts 30-40: 1 Mile Run If you finish 1 Mile rest for the remainder of the 10 Minutes. If still running, stop at...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8 WOD Metcon (Time) 21-18-15-12-9 Bent Over Rows 42-36-30-24-18 Air...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 800m Run 10 Hand Release Push Ups 20 Sit Ups AMRAP 15 30 Double Taps/Double Unders 30 Second Handstand Hold/8 HSPU 20 Sit Ups AMRAP 15 400m Run 2 Wall Walks/12 Push Press 20 Sit Upshttps://youtu.be/vs9yKTZuGlU AEROBIC CAPACITY...Read More