CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian...Read More

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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 1500m Row 90 Wallballs 80 DB Deadlifts 70 Horizontal Bar Push Ups 60 Knees to Chest 50 Step Ups 40 Up/Downs 30 Hang Clean 20 Cal Bike 10 DB Thrusters 1500m Row Performance 2000m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch + Low Hang Snatch (10x(1+1)) WOD Metcon (Time) Fitness 600m Run 10 Ring Rows or Ring Transitions 10 Inchworms to Push Ups 20 DB Snatch, Right 20 DB Snatch, Left Performance For Time 800m Run 10 Jumping Muscle Ups 8 Wall Walks 20 DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×5, Last Set at 65%) Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 21-15-9 Deadlifts DB Reverse Lunges...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 5 Rounds for Time 400m Row 750mBike/300m Run Rest 3 Minutes between Rounds Performance 5 Rounds for Time 500m Row 1000m Bike/400m Run Rest 3 Minutes between Rounds Compete Same as Rx Goal: 4:30 or less each round. Do your best to set...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (6×5, Last Set at 70%) Bench Press (6×5, Last Set at 70%) Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 6×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness 200 Single...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (6×5, Last Set at 70%) Front Squat (6×5, Last Set at 70%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2 Goblet Squats 2 Box Step Overs (24/20) 2 Up Downs After each round add 2 reps...Read More

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CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 16 Knees to Chest 4 Clean and Jerk 500m Row Performance 5 Rounds for Time 40 Double Unders 15 Toes to bar 4 Clean and Jerk (155/105) 600m Row Compete 5 Rounds for Time 50 Double Unders 20...Read More