CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 1/2 Kneeling DB Press (5×8/8) Bar Assist Row (5×8) WOD Metcon (Time) 3 Rounds for Time 400m Run or 20/24 Cal Bike 100m Farmers Carry (35/53)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat (7x(1+2)) Complex: Power Snatch + Overhead Squat (7x(1+2)) WOD Metcon (AMRAP – Reps) Every 3:00 for 5 Rounds 12 Front Squats Max Unbroken Pull Ups Rx+ 12 Overhead Squats (75/115) Max Unbroken C2B or MURead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 27 1. 350M/400M Bike 2. 10 Wallballs 3. 3 Power Snatches @ 50% of 1RMRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD 9/11 Throwdown WOD (Time) 11 Box Jumps (30″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2) Rack Pull (8×2) WOD Metcon (Time) With a Partner, 4 RFT 400m Run (alt 200m) 15 Slamballs 12 Pull Ups Rx+ 400m Run (alt 200m) 15 Slamballs 6 Muscle UpsRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×3) Clean & Press (8×2) Any Ground-to-Shoulder + Shoulder-to-Overhead WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 DB Clean and Press (25/35) 10 Box Overs (20) 50 Single Unders Rx+ 10 GTO (65/95) 15 Box Overs (20/24) 50 Double UndersRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 6 1-2 – 100/125m Row 3-4 – 200/250m Bike 5-6 – 8 KB Swings WOD Metcon (Time) Every 3 Minutes for 4 Rounds 16/20 Cal Row 12 Russian Swings (24/35) 8 Push Ups Rx+ 12 American Swings (35/53) 10 Push Ups Rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×3) Overhead Squat (7×3) WOD Metcon (Time) 5 Rounds for Time 100m Run 10 DB Hang Cleans (15/25) 10 DB Lunges (15/25) Rest 1 Minute between Rounds Rx+ 200m Run 10 Hang Power Cleans (65/95) 10 Front Rack Lunges (65/95)Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Kabul 13 (Time) 2021m Row/4042m Bike Then 13 Rounds 8 DB Snatches/Side (15/25) 26 Abmat Sit Ups Rx+ 2021m Row/4042m Bike Then 13 Rounds 8 Snatches (115/75) 26 Abmat Sit Ups BONUS WOD Metcon (AMRAP – Reps) Coach Katie Sparkles’ Fabulous Birthday Bash!!! 20 Minute...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 300M Jog 10 KB deadlifts (35/53) 10 Russian KB swings (35/53) 200M Jog 8 Alt Lunges 8 Overhead squats W/ Barbell (35/45) 100M Jog 6 Push Press (35/45) 6 burpeesRead More