CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 15 Russian Swings (35/53) 12 Toes to Bar 400m Run or 1000m Bike 9 American Swings (35/53) 6 Knees to Elbow Rx+ 1200m Run or 3000m Bike 15 Russian Swings (53/72) 15 Toes to...Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×3, Last 3 Sets at 85%) Front Squat (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds 100m Run or 8/10 Cal Row 5 Deadlifts (105/155) 10 Burpees Rest 1 Minute Rx+ 200m Run or 10/12 Cal Row 5 Deadlifts...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) On a 30 Minute Clock 400m Jog 20 Double Under Attempts or 30 Double Unders 15 Russian Swings 10 Sumo Deadlift High Pulls 3 Turkish Get Ups/Side 2 Wall Walks Max Hammer...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Metcon (Time) Rest 3 Minutes Then 1200m...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 100m Run/250m Bike 20 Slamball to Over Shoulder (20/30 10 Box Jumps/Step Ups (20/24) Rx+ 200m Run/500m Bike 20 Slamball to Over...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 10 Burpees 5 Shoulder to Overhead (65/95) Rest 1 Minute Between Rounds...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) Minutes 0-10:00: 1200m Run/2000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 Russian Swings (35/53) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 0-10:00: 1600m Run/4000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 American Swings...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (10x(1+1+1)) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row 15 Wallballs (14/20) 5 Power Cleans (75/115) Rx+ 3 Rounds for Time 600m Run/750m Row 20 Wallballs (14/20) 5 Power Cleans (125/185)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) Every 3 Minutes for 5 Rounds 250m Row/500m Bike 12 Burpees 6 Pull Ups Rx+ 300m Row/600m Bike 12 Burpees 6 Chest to Bar/3 Muscle UpsRead More
