CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard WOD Metcon (Weight) EMOM 35 1 – 10 Knee Raises 2 – 10 DU Attempts or 20 Double Unders 3 – 3 Position Clean 4 – 200m Run or 500m Bike 5 – Rest Rx+ 1 – 10 Toes to Bar 2 – 30 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Hip Clean (10×2(1+1)) Hang Power Snatch + Hip Power Snatch (10×2(1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run or 500m Bike 12 Russian Swings (35/53) 5 Power Cleans (75/115) Rx+ 200m Run or 500m Bike 12 American Swings...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 2 Sets at 85%) Front Squat (7×2, Last 2 Sets at 85%) WOD Metcon (Time) 6 Rounds for Time 200/250m Row or 400/500m BIke 10 Wallballs (14/20) 5 Pull Ups Rest 30 Seconds Between Rounds Rx+ 200/250m Row or 400/500m BIke 15...Read More
CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) AMRAP 30 200m Farmers Walk 10 Single Arm DB Press per Side 20 Sit Ups/10 GHD 5 Pull Ups 10 KB Swings 500m Row/1000m BikeRead More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 2 at 90+%) Push Press (8×3, Last 2 at 90+%) Bench Press (8×3, Last 2 at 90+%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Front Rack Lunges (45/75) 10 Push Ups 12 Slamballs (20/30) Rx+ 8 Front Rack Lunges...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 90+%) Rack Pull (8×3, Last 2 Sets at 90+%) WOD Metcon (Time) For Time: 400m Run/1000m Bike 18 Russian Swings (35/53) 12 Pull Ups 200m Run/500m Bike 18 Russian Swings (35/53) 12 Pull Ups 100m Run/250m Bike 18 Russian Swings...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (10x(1+1+1+1)) Hang Snatch + Overhead Squat + Power Snatch + Snatch (10x(1+1+1+1)) WOD Metcon (Time) For Time 200m Run or 16/20 Cal Row 15 Hang Cleans (65/95) 15 Knee Raises 100m Run or 12/15...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 20 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders...Read More
