WOD

Refer A Friend

Invite A Friend To Check Us Out!
13
Apr

CrossFit 04.14.21

CrossFit Mile Zero – CrossFit Open Gym

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SKILLS DEVELOPMENT

Metcon (No Measure)

EMOM 10

1 – 10 DU Attempts or 10-30 DU

2 – 5 Pendlay Rows

WOD

Metcon (Time)

Partition However You Like

150 Double Unders

120 Air Squats

90 DB Snatches (25/35)

60 Toes to Bar

30 Power Cleans (65/95)

Rest 3 Minutes

800m Run or 2000m Bike

Rx+

Perform UnPartitioned

Rest 3 Minutes

1200m Run or 3000m Bike

13
Apr

CrossFit 04.14.21

CrossFit Mile Zero – CrossFit

View Public Whiteboard

SKILLS DEVELOPMENT

Metcon (No Measure)

EMOM 10

1 – 10 DU Attempts or 10-30 DU

2 – 5 Pendlay Rows

WOD

Metcon (Time)

Partition However You Like

150 Double Unders

120 Air Squats

90 DB Snatches (25/35)

60 Toes to Bar

30 Power Cleans (65/95)

Rest 3 Minutes

800m Run or 2000m Bike

Rx+

Perform UnPartitioned

Rest 3 Minutes

1200m Run or 3000m Bike

12
Apr

CrossFit 04.13.21

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

STRENGTH

Hip Clean + Hang Clean (10x(1+1))

Technique over load!

Clean (10×1)

Clean and Jerk (10x(1+1))

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

12
Apr

CrossFit 04.13.21

CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH

Hip Clean + Hang Clean (10x(1+1))

Technique over load!

Clean (10×1)

Clean and Jerk (10x(1+1))

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

11
Apr

CrossFit 04.12.21

CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH

Back Squat (8×3)

Front Squat (8×3)

WOD

Metcon (Time)

5 Rounds for Time

200m Sprint or 500m Bike Sprint

12 Slam Balls (20/30)

6 Push Ups

Rest 1 Minute between Rounds

Rx+

6 Rounds for Time

200m Sprint or 500m Bike Sprint

12 Slam Balls (20/30)

10 Push Ups