CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p Active Recovery Metcon (No Measure) Emom 30 1. 8 Cal bike/ 100M Run/ 150M Row 2. 8 Alt DB snatch 3. 10 Goblet Squats 4. 12 Sit-Ups 5. 36 Single-UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Garry Purdham (AMRAP – Rounds and Reps) AMRAP 31 31 Burpees 31 Double Unders 31 Deadlifts (65/95) 31 Push Ups 31 Hang Power Cleans (65/95) 31 Air Squats 31 American Swings (35/53) 31 Shoulder to Overhead (65/95) 31 Sit Ups 31 Cal Row 31 Wallballs (14/20)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 8 Bent Over Rows 2 – Hang Power Snatch + Power Snatch (1+2) 3 – 8 Hollow Body Kips WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 Ground to Overhead (45/75) 8 Hand Release Push Ups 12...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 92.5% for 2-6 Reps) Press (7×2, Last set at 92.5% for 2-6 Reps) Push Press (7×2, Last set at 92.5% for 2-6 Reps) Bench Press (7×2, Last set at 92.5% for 2-6 Reps) WOD Helen (Time) 3 Rounds for time of:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 DB Thrusters (25/35) 15 Slamballs (20/30) 200m Single Arm Farmers Carry Rest 2 Minutes AMRAP 8 6 DB Power Cleans (25/35) 15 Slamballs (20/30) 200m Single Arm Farmers Carry Rest 2 Minutes AMRAP 8 8 Alt DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – Max Pull Ups 2 – Hang Clean + Power Clean + Front Squat (1+2+1) 3 – 4 Front Rack Lunges WOD Metcon (Time) 18-12-6 Toes to Bar 15-12-9 Cal Bike or 20-15-10 Cal Row Rest 2 Minutes 12-9-06 Front...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 92.5% for 2-6 Reps) Press (7×2, Last set at 92.5% for 2-6 Reps) Push Press (7×2, Last set at 92.5% for 2-6 Reps) Bench Press (7×2, Last set at 92.5% for 2-6 Reps) WOD Metcon (Time) 6 Rounds for Time 3...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) AMRAP 30 200M Jog 3 burpees 6 DB Bench press 9 Banded Tricep extensions 12 Alt lungesRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 5 Rounds for Time 400m Run (alt every 200m) 80 Double Unders 40 American Swings (35/53) 20 Wallballs (14/20) 10 Handstand Push UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 8 Bent Over Rows 2 – Power Snatch + Hang Power Snatch (2+1) 3 – 10 Overhead DB Tri Extensions WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead More