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

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Biscuit’s Barbell Beatdown (Time) Biscuit’s Barbell Beatdown 5 Rounds for Time 30 Deadlifts (65/95) 30 Double Unders 20 Power Clean & Press* 20 Toes to Bar 10 Power Snatch 10 Handstand Push-Ups *Press can be Press, Push Press, or Push JerkRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8 x 1, 2, or 3) Push Press (8 x 1, 2, or 3) Bench Press (8 x 1, 2, or 3) WOD Metcon (AMRAP – Reps) AMRAP 8 1 Thruster (45/75) 1 Pull Up 2 Thrusters (45/75) 2 Pull Ups …. Rx+ 1...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8 x 1, 2, or 3) Rack Pull (8 x 1, 2, or 3) WOD Sprint Tri (Time) For Time 800m Run Rest 2 Minutes 900/1000m Row Rest 2 Minutes 1800/2000m Bike Rx+ 1200m Run Rest 2 Minutes 900/1000m Row Rest 2 Minutes 2250/2500m BikeRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Warm-up (No Measure) EMOM 12 1 – 5 Beat Swings/2 Kipping Pull Ups 2 – 5 Hollow Rocks + 5 V Ups + 5 Lat Pulls 3 – 2 Power Snatches WOD Open Test (AMRAP – Rounds and Reps) AMRAP 20 50 Wallballs (14/20) 50 Double...Read More