CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH 3 Position Snatch (10x(1+1+1)) Hip, Knee, Floor WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 12 16 Alt DB Snatches (25/35) 8 Burpees 30 Double Unders Rx+ 8 Power Snatches (65/95) 10 Burpees over Bar 30 Double UndersRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 10 Rotational Slam Balls 2 – 6/6 Deadbugs with Reach 3 – 5 Strict Pull Ups WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 100m Single Arm Farmers Walk (35/53) Rx+...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3) Clean & Press (7x(1+3)) Any Ground-to-Shoulder + Shoulder-to-Overhead WOD Metcon (AMRAP – Rounds and Reps) AMRAP 3 3 Deadlifts (95/135) 6 Hand Release Push Ups 9 Air Squats Rest 1 Minute between Rounds Repeat for a Total of 3 AMRAPs Rx+ 3 Power...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 Buy In: 500m Row or 400m Run Then with Remaining Time 5 Pull Ups 10 Box Jumps/Step Ups (20/24) 15 Sit Ups Rx+ 750m Row or 800m Run 4 Chest to...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 5 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 S-T-O *Perform All movements with empty Barbell or a light load (45/75)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 8 Rounds for Time 10 Hang Cleans (65/95) 7 Russian Swings (53/72) 1 Rope Climb 200m Run (100m Each) Rx+ 10 Hang Cleans (75/115) 7 American Swings (53/72) 2 Rope Climbs 200m Run (100m Each)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (5-5-3-3-3-2-1+ at 90%) Shoulder Press (5-5-3-3-3-2-1+ at 90%) Push Press (5-5-3-3-3-2-1+ at 90%) WOD Metcon (AMRAP – Reps) 3 Rounds for Max Reps 1 Min Box Jumps/Step Ups (20/24) 1 Min Pull Ups 1 Min Max Cal Row 1 Min Rest Rx+ 1 Min...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (5-5-3-3-3-2-1+ at 90%) Rack Pull (5-5-3-3-3-2-1+ at 90%) WOD Metcon (Time) 10 Rounds for Time 1 Power Clean (75/115) 3 Front Squats (75/115) Rx+ 1 Power Snatch (75/115) 3 Overhead Squats (75/115)Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 8 Toes to Bar 2 – :20 Second Assault Bike 3 – 6 Barbell Rows WOD Metcon (Time) 3 Rounds for Time 350/400m Row or 700/800m Bike 21 Russian Swings (35/53) 12 Sit Ups Rx+ 450/500m Rowor 900/1000m Bike...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Low Hang Clean + Clean (10x(1+1)) WOD Metcon (Time) For Time 600m Run/1500m Bike 9-7-5-3-1 Power Cleans (65/95) Hand Release Push Ups 600m Run/1500m Bike Rx+ 800m Run/2000m Bike 9-7-5-3-1 Power Cleans (105/155) Handstand Push Ups 800m Run/2000m BikeRead More
