CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light bandRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (Time) Every 100 Seconds for 6 Rounds 200m Sprint or 500m Bike SprintScore slowest round WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 25/30 Cal Row or 20/25 Cal Bike With Time Remaining 3 Power Cleans (65/95) 15 Wallballs (14/20) Rx+ 32/40 Cal Row...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 80%) Rack Pull (8×3, Last 2 Sets at 80%) Sit-ups (8×12-15) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 Front Squats (65/95) 6 Burpees 30 Double Unders Rx+ 3 Front Squats (95/135) 6 Bar Facing Burpees 50 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 400m Run 2 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Rx+ 600m Run 3 Rounds of Cindy 30 Minute CapRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×4, Last 4 Sets at 75%) Push Press (8×4, Last 4 Sets at 75%) Bench Press (8×4, Last 4 Sets at 75%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (Time) 5 Rounds for Time 100m Run/10 Cal Row/8 Cal Bike 10 Slam Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×5, Last 4 Sets at 70%) Front Squat (8×5, Last 4 Sets at 70%) Box Jumps (7×3) WOD Metcon (Time) 10 Rounds for Time 24 Double Unders 3 Devils Press (25/35) Rx+ 30 Double Unders 3 Devils Press (35/45)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 25 200M Run/ 250M Row/ 500M Bike 4 (1 Push-up + 4 Mountain climbers) 8 Alt DB snatches (25/35) 12 Sit-ups 36 Single-UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner “Bradshaw” 10 Rounds 3 Handstand Pushups 6 Deadlifts (155/225) 12 Pull Ups 24 Double Unders Rest 2 Minutes “Grettel” 10 Rounds 3 Clean and Jerks (95/135) 3 Burpees over BarRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (No Measure) EMOM 12 1 – 5/6 Cal Bike or 8/10 Cal Row 2 – :30 Second Plank WOD Metcon (AMRAP – Rounds and Reps) AMRAP 18 200m Run/250m Row/500m Bike 12 Wallballs 10 Ground to Overhead (45/75) 6 Push UpsRead More