CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×5, Last 2 Sets at 80%) Push Press (7×5, Last 2 Sets at 80%) Bench Press (7×5, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Push Press (65/95) 10 Box Jumps/Step Ups (20/24) 15 Bar Assist Rows 200m Run/500m Bike Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×5, Last 2 Sets at 80%) Rack Pull (7×5, Last 2 Sets at 80%) WOD Metcon (Time) 350/400m Row 15 Russian KB Swings (35/53) 12 Push Ups 400m Run 15 Russian KB Swings (35/53) 12 Push Ups 700/800m Bike 15 Russian KB Swings (35/53) 12 Push Ups Rx+ 450/500m Row 600m Run 900/1000m Bike 15 American Swings (35/53) 12 Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) EMOM 18 1 – 7 Cal Row 2 – 5 Strict Pull Ups or 1 Rope Climb 3 – 3 Front Squats from Floor Rx+ 1 – 8 Cal Row 2 – 2 Rope Climbs 3 – 3 Overhead Squats Rest 3 Minutes Then Metcon (Time) 3 Rounds for Time 400m Run/500m Row 10 Front Squats (65/95) Rx+ 10 Overhead Squats (65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean (10x(1+1)) Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (Time) 3 Rounds for Time 400m Run/1000m Bike 8 Toes to Bar 5 Power Snatches (45/75) Rx+ 600m Run/1500m Bike 12 Toes to Bar 5 Power Snatches (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 2 Sets at 80%) Front Squat (7×5, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 2 25 Double Unders 5 Burpees 3 Power Cleans (65/95) Repeat for a Total of 4 Rounds Rest 90 Seconds between Rounds Rx+ 30 Double Unders 5 Burpees over Bar 3 Power Cleans (95/135)Read more