CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Pull-ups (5×5) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 6 Burpees 4 Power Cleans (65/95) 2 Front Squats (65/95) Rest 30 Seconds between Rounds Rx+ Burpees over Bar Barbell (95/135)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 200m Jog 10 Front Squats or OHS 10 Hanging Knee Raises 250m Row 10 Russian Swings 10 Single Leg RDL (5L/5R) 25 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 25 800m Run (Alt 200m) 4 Rounds 2 Rope Climbs 10 Alt DB Snatch (25/35) 25 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×3 at 75%) Front Squat (6×3 at 75%) Bent Over Row (6×6) WOD Metcon (Time) 7 Rounds for Time 7 Ground to Overhead (45/75) 7 Toes to Bar Rx+ 8 Rounds for Time 8 Ground to Overhead (45/75) 8 Toes to BarRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 3 Sets at 80%) WOD Metcon (Time) For Time 400m Run/500m Row/1000m Bike 30 Power Cleans (45/75) 20 Burpees 10 Pull Ups Rx+ 800m Run/1000m Row/2000m Bike 30 Power Cleans (65/95) 20 Burpees 10 Strict Pull UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Scaled Kelly (Time) 3 Rounds 400m Run 30 Box Jumps (16/20) 30 Wallballs (10/14)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×2 at 75%) Front Squat (6×2 at 75%) Pull-ups (6xMax) WOD Metcon (Time) 5 Rounds 5 Power Cleans (75/115) 10 Air Squats 200m Run/500m Bike Rest 1 Minute between Rounds Rx+ 5 Power Cleans (105/155)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) 30 Minute AMRAP 3 Burpees 6 KB SDHP 9 Sit-ups 200M jog/ 8/10 Cal bike/ 250M Row 9 Band Pull- Aparts 6 Air Squats 3 Pull-upsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 2000m Row (alt 400m) 30-20-10 Wallballs (14/20) Toes to Bar DB Power Cleans (25/35) 2000m Row (alt 400m)Read More
