CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 2500/3000m Bike 30-20-10 Wallballs over Rig (14/20) Patty Cake Push Ups Synchronized Sit Ups 2500/3000m BikeRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 8 DB Shoulder Press or 5 HSPU 2 – 8 DB Rows 3 – 10 Alt DB Lunges 4 – 10 DU Attempts or 20 Double Unders WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Ground to...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m Run/1000m Bike 10 DB Hang Power Cleans (25/35) 50 Double Unders 200m Run/500m Bike 5 DB Hang Power Cleans (25/35) 25 Double Unders Rx+ Hang Power Cleans (65/95)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×5) Push Press (8×5) Bench Press (8×5) WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 12 16 Alt DB Snatches (25/35) 8 Burpees 200m Run Rx+ 10 Power Snatches (65/95) 10 Burpees over Bar 200m RunRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 10 Knee Raises Rest 1 Minute between Rounds Rx+ 12 Cal Bike or 15 Cal Row 10 Russian Swings (53/72) 10 Toes to Bar...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds for Quality 200M Jog/250M Row/500M bike 12 Alt DB Curls 10 Banded pullaparts 8 Deadbugs 6 Barbell Overhead squats 4 Burpees 20 Dubs/40 SinglesRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereWith a PartnerRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 at 80%) Rack Pull (8×3, Last 3 at 80%) WOD Metcon (Time) Every 5 Minutes for 4 Rounds 20 Wallballs 15 Russian Swings (35/53) 10 Cal Bike or 12 Cal Row 5 Pull Ups Rx+ 20 Wallballs 15 Russian Swings (53/72) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×2, Last 3 at 90%) Push Press (8×2, Last 3 at 90%) Bench Press (8×2, Last 3 at 90%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 14 Alt DB Snatches (25/35) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)...Read More
