CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets of Each) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/HmsWiKQHweg WOD Metcon (Time) 8 Rounds 50 Jumping Jacks 15 Tuck Crunches 12 Jump Squats...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m runhttps://youtu.be/Q1etLMNTHRs AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run at 1.2-1.3x Mile PaceRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Core and Arms (4 Sets of Each) Deadbugs with reach x16 Skullcrushers x10-15 Plank :30 Single Arm Bicep Curl, x10-15 each side Tuck Crunches, x12 Side Plank :25 each sidehttps://youtu.be/f0La8aQ2HJc WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3...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/Xa_VHYVFoN0 WOD Metcon (Time) 20 Rounds 3 Jump Squats 2 Lunges each side...Read More

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/4Qtuadd6DEQ WOD Metcon (Time) 800m Run 60 Air Squats 40...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (4 Sets of the Following) Single Arm Bench Press x6-8 per side Close Grip Bench Press x10-12 Tricep Extesion x10-12 Incline Push Ups x10-15https://youtu.be/ncK1TezgQlo WOD Metcon (Time) 100 Double Taps 21 Burpees 75 Double Taps 15 Burpees 50 Double Taps 9 Burpees Rx+...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/kQYRNEz3kg0 WOD Metcon (Time) 4 Rounds for Time 200m Run 20 Air Squats 20 Alt Lunges 20...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) AMRAP 30 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Jump Lunges 10 Burpees 20 Push Ups 10 Burpeeshttps://youtu.be/WiPHtButyak AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run at 1.2x Mile PaceRead More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Core and Arms (3 Sets of Each) V-Ups x10 Lying Tricep Extension, x8-10 Plank Shoulder Taps, x30 Single Arm Bicep Curl, x10 each side Reverse Crunches, x12 Dragon Flags x5https://youtu.be/S_pb5MkS098 WOD Metcon (Time) 10 RFT 10 Odd Implement Jump Overs 100m Run 5 Pike Push Ups...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (3 Sets of Each) Single Arm DB Press, x6-8 Wide Grip Upright Row, x8-10 each side DB Rear Delt Row, x6-8 each side DB Single Arm Push Press, x8-12 each side DB Front Raise, x10-12https://youtu.be/sb23ZGg7AgY WOD Metcon (Time) Every 4 Minutes for 5 Rounds 400m...Read More