CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 11 Burpee Deadlifts (15/25) 5 DB Clean and Jerk/side (15/25) Rx+ 600m Run/750m Row/1500m Bike 11 Burpee Deadlifts (35/45) 5 DB Clean and Jerk/side (35/45)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Shoulder to Overhead (10x(2+1)) Complex: Power Snatch + Overhead Squat (10x(2+1)) 1 Power Snatch + 1 Overhead Squat WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Run 200m or Bike 500m 6 Power Cleans (65/95) Run 100m or Bike 250m 3 Chest...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 Sets at 75%) Front Squat (7×3, Last 3 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Jumps/Step Ups (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 30 Minutes at a Light Pace 400M Jog 10 Wallballs 5 Pull-ups/Horizontal Rows 1000M Bike 5 Push-ups 10 Alt LungesRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD “Kellam” (Time) 1 Mile Run 30 Clean and Jerks (135/185) 30 Bar Muscle Ups 30 Burpees 8 Rope Climbs 100 Cal Bike/Row *Partition as neededRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) Bench Press (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 10 Weighted Step Ups (15/25) to (20/24) 8 Slamballs (20/30) 6 Devils Press (15/25) Rx+...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 85%) Rack Pull (7×3, Last 2 Sets at 85%) WOD Metcon (Time) 18-15-12 Wallballs (14/20) 15-12-9 Knee Raises 12-9-6 Power Cleans (65/95) Rx+ 21-15-9 Wallballs (14/20) 15-12-9 Toes to Bar 12-9-6 Power Cleans (95/135)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 15 Russian Swings (35/53) 12 Alt DB Snatches (25/35) 400m Run or 1000m Bike 9 American Swings (35/53) 6 Alt DB Snatch (35/45) Rx+ 1200m Run or 3000m Bike 15 Russian Swings (53/72) 12 Alt...Read More
CrossFit Mile Zero – CrossFit 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 4 Deadlifts (105/155) 8 Burpees Rest 1 Minute Rx+ 200m Run or 10/12 Cal Row 4 Deadlifts (185/275) 8...Read More
