WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed
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CrossFit Mile Zero – CrossFit Partner WOD Halloween (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 25 30 Cal Row 40 DB Snatch (50/35) 30 Cal Row 40 Toes To Bar 30 Cal Row 40 DB Lunges (50/35) Performance (Rx) AMRAP 25 30 Cal Row 40 DB Snatch (35/25) 30 Cal Row 40 Toes To Bar 30 Cal Row 40 DB Lunges (35/25) Fitness AMRAP 25 30 Cal Row 30 DB Snatch (light) 30 Cal Row 30 Knee Tucks 30 Cal Row 30 Alt Lunges Partners split work as needed.
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CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Romanian Deadlift x 10, 8, 4, 4, 4 5 Rower Hamstring Curls 5/5 DB Front Rack Drop Lunge Workout Election Day (Time) Compete (Rx+) 2 Sets 500m Row 9 Burpee Box Jump Over (24/20) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 9 Burpee Box Jump/Step Overs (24/20) 500m Row —Rest 2:00— Performance (Rx) 2 Sets 300m Row/600m Bike 6 Burpee Box Jump/Step Over 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 6 Burpee Box Jump/Step Overs (24/20) 300m Row/600m Bike —Rest 2:00— Fitness 2 Sets 200m Row/400m Bike 6 Burpee Box Step Up 10 Russian Swings (light) 21 Situps 10 Russian Swings (light) 6 Burpee Box Step Up —Rest 2:00— Goal: Sub 15 Minutes Cap: 18 Minutes
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CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Romanian Deadlift x 10, 8, 4, 4, 4 5 Rower Hamstring Curls 5/5 DB Front Rack Drop Lunge Workout Election Day (Time) Compete (Rx+) 2 Sets 500m Row 9 Box Step Over (24/20) (53/35) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 9 Box Step Over (24/20) (53/35) 500m Row —Rest 2:00— Performance (Rx) 2 Sets 300m Row/600m Bike 6 Box Step Over (24/20) (53/35) 12 Russian Swings (53/35) 21 Situps 12 Russian Swings (53/35) 6 Box Step Over (24/20) (53/35) 300m Row/600m Bike —Rest 2:00— Fitness 2 Sets 200m Row/400m Bike 6 Box Step Overs 10 Russian Swings (light) 21 Situps 10 Russian Swings (light) 6 Box Step Overs —Rest 2:00— Goal: Sub 15 Minutes Cap: 18 Minutes
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CrossFit Mile Zero – CrossFit Workout Valentines Day (Time) Compete (Rx+) 5 Rounds For Time 400m Run 40/32 Cal Bike Performance (Rx) 5 Rounds for Time 300m Run/400m Row 36/27 Cal Bike Fitness 5 Rounds For Time 200m Run 24/18 Cal Bike Goal: 20-25 Minutes Cap: 30 Minutes
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