CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Warm-up (No Measure) EMOM 12 1 – 5 Beat Swings/2 Kipping Pull Ups 2 – 5 Hollow Rocks + 5 V Ups + 5 Lat Pulls 3 – 2 Power Snatches WOD Open Test (AMRAP – Rounds and Reps) AMRAP 20 50 Wallballs (14/20) 50 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean (10×1) Clean and Jerk (1x(1+1)) Snatch (10×1) Hang Power Clean + Power Clean (10x(1+2)) Hang Power Snatch + Power Snatch (10x(1+2)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 7 6 Burpees over Bar 4 Deadlifts (75/115) 2 STO (75/115) Rx+ 6 Bar Facing Burpees...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8 x 1, 2, or 3) Front Squat (8 x 1, 2, or 3) WOD Metcon (Time) 6 Rounds for Time 200m Run/250m Row 12 Russian Swings (35/53) 3 DB Cleans (25/35) Rest 1 Minute between Rounds Rx+ 250m Row 12 Russian Swings (53/72)...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 Metcon (Time) 8 Rounds 10 Hang Cleans (65/95) 7 Russian Swings (53/72) 1 Rope Climb 200m Run (Alt Rounds) Rx+ 10 Hang Clean (95/135) 7 American Swings (53/72) 2 Rope Climbs 200m Run (Alt Rounds)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×2, Last 3 Sets at 80%) Push Press (7×2, Last 3 Sets at 80%) Bench Press (7×2, Last 3 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Row/400m Bike 10 Ground to Shoulder (20/30) 2 Wall Walks Rx+ 250m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last 2 Sets at 80%) Rack Pull (7×2, Last 2 Sets at 80%) WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) Every 3 Minutes for 10 Rounds 10 Slamballs (20/30) 5 Devils Press (15/25) 1 Clean Rx+ 10 Slamballs (20/30) 5 Devils Press (25/35) 1 Clean Score is Max CleanRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean (10x(1+1+1)) 3 Position Clean -Floor -Knee -High Hang Bear Complex (10x(1+1+1+1+1)) Power Clean Front Squat Push Press Back Squat Second Push Press WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 800m Run/2000m Bike 60 Double Unders 30 Wallballs 15 Pull Ups Rx+...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 3 Sets at 80%) Front Squat (7×2, Last 3 Sets at 80%) WOD Metcon (AMRAP – Reps) EMOM 12 6/8 Cal Bike or 8/10 Cal Row Max Burpees Rest Even Minutes Rx+ 8/10 Cal Bike or 10/12 Cal Row Max Burpees Score...Read More