CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8https://youtu.be/Ab6v4hz92UE WOD Metcon (Time) 50 Burpees for Time *Every Minute...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) EMOM 45 Minutes 1-5: 25 Double Taps Minutes 6-10: 5 Broad Jumps Minutes 11-15: 100m Sprint Repeat 3x Rx+ 25 Double Unders 10 American Swings 125m Row or 200m Bikehttps://youtu.be/TdvKSjNBukM AEROBIC CAPACITY WORK Metcon (Distance) 4-6 Cruise Intervals 4 to 6 times 1000...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/-ysGWbhhy8Y WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Air Squats 7 Push Ups 8 Rows...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 75 Double Unders/200m Run 10 Burpees 20 Glute Bridges 10 Air Thrusters Rest 1 Minute Between Roundshttps://youtu.be/Qu4w7TVSInE Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Reverse Lunge 10-12 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Tempo Goblet 3 down:2 Pause x6-8https://www.youtube.com/watch?v=mZzvv13Ww2o WOD Metcon (Time) 3 RFT 400 30 GTO 20 Sit Ups 50′ Bear Crawl Rx+ 400m 30 GTO/PTO 20 Sit...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 60 Minute Long...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD 1 Metcon (Time) 200m Run Rest Same as Run 400m Run Rest Same as Run 600m Runhttps://youtu.be/aFg5RA2F4NE WOD 2 Metcon (Time) 20-18-16-14-12 Hollow Rocks 10-8-6-4-2 Wall Facing Air Squats 5-4-3-2-1 Wall Walks AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy RunRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 4 Rounds for Time 50 Jumping Jacks 10 Push Ups 50 Jumping Jacks 10 Pike Push Ups 50 Jumping Jacks 10 Push Ups 50 Jumping Jacks 10 Pike Push Ups Rest 1 Min Between Rounds Rx+ 30 Double Unders 10 Push Ups 30 Double...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/7aUg4V-Syrk WOD Metcon (Time) For Time 100 Glute Bridges 50 Sit Ups 50...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 200m Run 5 Broad Jumps 5 Burpees Rest 2 Min AMRAP 8 200m Run 5 Star Jumps 5 Burpees Rest 2 Min AMRAP 8 200m Run 5 Broad Jump into Star Jumps 5 Burpees Rx+ 5 Single Arm...Read More