CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 20 EMOM 10 ODD: 6 Squat Jumps Even: 12 SA DB hang C&J (6R/6L) *Use a light to moderate DB -Then right into- EMOM 10 ODD: 6 American KBS Even: 12 Situps *Use a light to moderate KBRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time 800m Run 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (25/35) Rx+ Run TogetherRead More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (7×3, Last 3 Sets at 70%) Shoulder Press (7×3, Last 3 Sets at 70%) Push Press (7×3, Last 3 Sets at 70%) WOD Metcon (AMRAP – Reps) AMRAP 7 1 V-Up 1 Ground to Overhead (65/95) 2 V-Ups 2 Ground to Overhead...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 70%) Rack Pull (7×3, Last 2 Sets at 70%) WOD Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1-3 Inch Worms and 10 Shoulder Taps 2- 100m Jog/250m Bike 3- 10 Box Step Overs WOD Metcon (Time) 5 Rounds for Time 400m/500m Bike 20 Box Jumps/Step Ups (20/24) 20 Wallballs (14/20) Scaled Kelly (Time) 3 Rounds 400m Run 30...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean (10×2) WOD Metcon (AMRAP – Reps) AMRAP 2 x4 30 Double Unders 3 Power Cleans (65/95) 20 Double Unders 2 Power Cleans (65/95) 10 Double Unders 1 Power Clean (65/95) With Time Remaining Max Burpees Rest 2 Minutes between Rounds Rx+ Power Cleans (105/155)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 Sets at 70%) Front Squat (7×3, Last 3 Sets at 70%) WOD Metcon (Time) 400m Run, 450/500m Row, 1000m Bike 40 Sumo Deadlift Highpull (35/53) 400m Run, 450/500m Row, 1000m Bike 30 Sit Ups 400m Run, 450/500m Row, 1000m Bike 20...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 4 Rounds 100M Jog 10 KB Romanian Deadlifts -Into- 3 Rounds 250M Bike 10 SA DB P. Press (5R/5L) -Into- 2 Rounds 200M Jog 20 Russian KB swings -Into- 1 Round 750M Bike 20 SA DB Thrusters (10R/10L)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 800m Run with Medicine Ball (14/20 alt 200m) 50 Sit Ups 400m Run with Medicine Ball (14/20 alt 200m) 100 Wallballs (14/20) 400m Run with Medicine Ball (14/20 alt 200m) 50 Sit Ups 800m Run with Medicine Ball (14/20 alt 200m)Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (8×3, Last 3 Sets at 85%) Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jumps/Step Ups (20/24) 10 Alt DB Snatches (25/35) 5...Read More
