CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Pull-ups (5×3-5) WOD Metcon (AMRAP – Reps) AMRAP 2 (x4) 200m Run/200m Row/400m Bike Max Power Cleans (75/115) Rest 1 Minute Between Rounds Rx+ 200m Run/250m Row/500m Bike Max Power Cleans (105/155)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) AMRAP 30 30 Single unders 8 Sit-ups 6 DB Goblet squats 4 Pull-ups 200M run/250M Row/10 Cal Bike 4 Burpees 6 Alt box step-ups 8 Alt DB curls 12 Days of Christmas...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×4, Last 4 at 75%) Front Squat (8×4, Last 4 at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 7 Power Cleans (65/95) 10 Push Ups 200m Run/250m Row/500m Bike Rx+ 7 Power Cleans (95/135) 10 Hand release Push Ups 200m Run/250m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 80%) Push Press (8×3, Last 3 Sets at 80%) Bench Press (8×3, Last 3 Sets at 80%) WOD Metcon (Time) For Time 500m Row Then 21-15-9 Shoulder to Overhead (45/75) 15-12-9 Pull Ups Rx+ Shoulder to Overhead (65/95) Chest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 30 Air Squats 25 Sit Ups 20 Slamballs 15 Russian Swings (35/53) 10 Toes to Bar Rx+ 600m Run/750 Row/1500m Bike 15 American Swings (35/53)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jumps/Step Ups (20/24) 20 Alt DB Snatch (25/35) 200m Run/500m Bike Rx+ 10 Box Jumps/Step Ups (20/24) 20 Alt DB Snatch (35/45) 200m Run/500m BikeRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Pull-ups (5×5) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 6 Burpees 4 Power Cleans (65/95) 2 Front Squats (65/95) Rest 30 Seconds between Rounds Rx+ Burpees over Bar Barbell (95/135)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 200m Jog 10 Front Squats or OHS 10 Hanging Knee Raises 250m Row 10 Russian Swings 10 Single Leg RDL (5L/5R) 25 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 25 800m Run (Alt 200m) 4 Rounds 2 Rope Climbs 10 Alt DB Snatch (25/35) 25 Double UndersRead More
