CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (7×3, Last Set 3+ at 85%) Front Squat (7×3, Last Set 3+ at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Wallballs (14/20) 8 Ground to Shoulder (20/30) 6 Knee Raises Rx+ AMRAP 8 12 Wallballs (14/20) 10 Ground to Shoulder (20/30) 8 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 3 Rounds for Time 50 Cal Row 400m Run 30 Push Ups 200m Run 10 Wall WalksRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×5, Last Set 5+ at 80%) Push Press (7×5, Last Set 5+ at 80%) Bench Press (7×5, Last Set 5+ at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 8 SA Push Press Right Arm (25/35) 8 SA Push Press Left Arm (25/35) 10 Slamballs (20/30) Rx+ 50 Double Unders 8 SA Push Press Right Arm (35/45) 8 SA Push Press Left Arm (35/45) 10 Slamballs (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×5, Last Set 5+ at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 x3 200m Run/250m Row With Remaining Time 10 Russian Swings (35/53) 10 Alt Lunges 3 Power Cleans (75/115) Rest 2 Minutes between Rounds, Pick Up where you left off. Rx+ 200m Run/250m Row With Remaining Time 10 Russian Swings (53/72) 12 Alt Lunges 3 Power Cleans (105/155)Read more