CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×4, Last 4 at 75%) Front Squat (8×4, Last 4 at 75%) WOD Metcon (AMRAP – Reps) EMOM 16 1 – 3 Power Cleans (75/115) 2 – 10 Box Jumps/Step Ups (20/24) 3 – Max Calorie Row 4 – Rest Rx+ 1 – 3...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Warm-up (No Measure) With a Partner Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 4-6 Rounds for Quality 250M bike 8 barbell Overhead squats 6 Hang Power Snatches 4 Below the knee squat snatches 250M bike 4 Squat cleans 6 Hang Power Cleans 8 split jerks *Perform All movements with empty barbellRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean + Squat (8x(1+1+1)) Hang Power Snatch + Power Snatch (8x(1+2)) WOD Metcon (No Measure) EMOM 12 3 Ground to Shoulder (20/30) 2 Burpees over Bar 1 Power Clean (75/115) Rx+ 3 Ground to Shoulder (20/30) 2 Burpees over Bar 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2) Rack Pull (8×2) WOD Metcon (AMRAP – Reps) AMRAP 7 1 Deadlift (95/135) 30 Double Unders 2 Deadlifts (95/135) 30 Double Unders 3 (95/135) 30 Double Unders …. Rx+ Deadlifts (155/225)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 30 100 Cal Row 80 Wallballs (10/14) 60 DB Snatches (25/35) 40 Box Overs (20/24) 20 Pull Ups Rx+ 100 Cal Row 80 Wallballs (14/20) 60 Power Snatches (65/95) 40 Box Overs (20/24) 20 Chest to...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×5) Push Press (8×5) Bench Press (8×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 100m Run/125m Row 5 Pull Ups Rest 2 Minutes AMRAP 5 100m Run/125m Row 10 Push ups Rest 2 Minutes AMRAP 5 100m Run/125m Row 15 Air Squats Rx+...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) For Time: 600m Run/1500m Bike 7 Power Cleans (65/95) 5 Toes to Bar 400m Run/1000m Bike 7 Power Cleans (65/95) 5 Toes to Bar 200m Run/500m Bike 7 Power Cleans (65/95) 5 Toes to Bar Rx+ 800m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 30Min Time Cap 1 Mile run/ 2000M row/ 4000M bike -Then- 100 Plate hops 75 Plate G-T-O 50 burpees W/ Step onto plate 25 Plate squatsRead More