CrossFit Mile Zero – CrossFit View Public Whiteboard Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: STRENGTH Pause Bench Press (2 Pause Bench Press x 5 sets...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Paused Front Squat (2 Pause Front Squats x 5 sets @70% of 1RM) * Rest as needed between sets * Strict Weighted Chin up (3 Strict Weighted Pull-ups x 5 sets @65% of 1RM) * Rest as needed between sets * WOD Metcon (Time) 21-18-15-12-9-6 Hang...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 6 Rounds for Quality 100M Un-Even Farmers Carry 20 Dubs/ 40 Singles 10 Situps 10 PVC Passthroughs 10 PVC Overhead squatsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 100 Double Unders 30 American Swings (35/53) 20 Tandem Burpees over Bar 10 Clean and Jerks (95/135) 400m Run (Alt 200m)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (Time) 25/30 Cal Row or 400m Run 30 Wallballs (14/20) 15 Deadlifts (125/185) 10 Handstand Push Ups 15 Deadlifts (125/185) 30 Wallballs (14/20) 25/30 Cal Row or 400m RunRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean (10×2) WOD Metcon (Time) 3 Rounds for Time 400m Run/1000m Bike 20 Toes to BarRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (5-5-3-3-3-2-2, Last 2 Sets at 90%) Bench Press (5-5-3-3-3-2-2, Last 2 Sets at 90%) WOD Metcon (Time) Every 4 Minutes for 5 Rounds 14/18 Cal Bike or 18/24 Cal Row 12 Alt DB Snatches (35/55) 10 BurpeesRead More

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 5 Cleans (75/115) 3 Muscle UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Metcon (No Measure) Squat Warm Up 4×3 WOD Metcon (Weight) EMOM 30 1 – 125m Row 2 – 5 Box Jumps (24/30) 3 – 3 Back, Front, or Overhead SquatsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 4 Rounds for Quality 200M Run 4 Inchworms (3 Pushups + 2 Air squats) 8 Russian KB swings 12 Plate Hops -Rest 2mins- 4 Rounds for Quality 250m Row 12 Plate G-T-O 8 KB Deadlifts 4 BurpeesRead More