CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×3 at 75%) Front Squat (6×3 at 75%) Bent Over Row (6×6) WOD Metcon (Time) 7 Rounds for Time 7 Ground to Overhead (45/75) 7 Toes to Bar Rx+ 8 Rounds for Time 8 Ground to Overhead (45/75) 8 Toes to BarRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 3 Sets at 80%) WOD Metcon (Time) For Time 400m Run/500m Row/1000m Bike 30 Power Cleans (45/75) 20 Burpees 10 Pull Ups Rx+ 800m Run/1000m Row/2000m Bike 30 Power Cleans (65/95) 20 Burpees 10 Strict Pull UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Scaled Kelly (Time) 3 Rounds 400m Run 30 Box Jumps (16/20) 30 Wallballs (10/14)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×2 at 75%) Front Squat (6×2 at 75%) Pull-ups (6xMax) WOD Metcon (Time) 5 Rounds 5 Power Cleans (75/115) 10 Air Squats 200m Run/500m Bike Rest 1 Minute between Rounds Rx+ 5 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) 30 Minute AMRAP 3 Burpees 6 KB SDHP 9 Sit-ups 200M jog/ 8/10 Cal bike/ 250M Row 9 Band Pull- Aparts 6 Air Squats 3 Pull-upsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 2000m Row (alt 400m) 30-20-10 Wallballs (14/20) Toes to Bar DB Power Cleans (25/35) 2000m Row (alt 400m)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean + Squat (7x(1+1+1)) Back Squat (7×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Front Squats (65/95) 6 Burpees 200m Run Rx+ 3 Overhead Squats (65/95) 6 Burpees over Bar 200m RunRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Push Press (7×2) Deadlift (7×3) WOD Metcon (AMRAP – Reps) 4 Rounds 1 Minute Max American Swings (35/53) 1 Minute Max Sit Ups 1 Minute Max Cal Row 1 Minute Rest Rx+ American (53/72) Knees to Elbow Max Cal RowRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Hang Clean (7x(1+2)) Technique over load! WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run/1000m Bike 10 Hang Power Cleans (65/95) 50 Double Unders 200m Run/500m Bike 5 Hang Power Cleans (65/95) 25 Double Unders Rx+ Hang Power Cleans (95/135)Read More
