CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Burpees 10 Ground to Overhead (45/75) 20 Double Unders Rx+ 6 Burpees over Bar 12 Ground to Overhead (45/75) 24 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) STRENGTH WOD Metcon (Time) 20-15-10-5 Pull Ups Push Ups Rest 2 Minutes 5-10-15-20 Butterfly Sit Ups Push Ups Rx+ Start and Finish with a 400m SprintRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 11 Burpee Deadlifts (15/25) 5 Curries P’s (15/25) Rx+ 600m Run/750m Row/1500m Bike 11 Burpee Deadlifts (35/45) 5 Curries P’s (35/45)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (10x(1+1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 Run 200m or Bike 500m 6 Power Cleans (75/115) Run 100m or Bike 250m 3 Ground to Overhead (75/115) Rx+ Run 300m or Bike 750m 6 Power Cleans (105/155) Run 200m or Bike 500m 3 Ground to Overhead (105/155)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Overs (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10 DB Hang Snatch (45/55) Rest 30 Seconds Between RoundsRead more