CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH/TECHNIQUE Metcon (No Measure) Every 75 Seconds for 10 Rounds 1 – 8 DB Rows 2 – 200m Run WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Horizontal Rows 12 Ground to Shoulder (20/30) 30 Double Unders Rx+ 2 Rope Climbs 12 Ground to Shoulder (20/30) 40 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×5, Last 2 Sets at 70%) Push Press (7×5, Last 2 Sets at 70%) Bench Press (7×5, Last 2 Sets at 70%) WOD Metcon (Time) For Time 20 Push Ups 40 Sit Ups 60/75 Cal Row or 42/55 Cal Bike Rx+ 15 Handstand Push Ups 30 Toes to Bar 72/90 Cal Row or 55/70 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 2 Sets at 70%) Front Squat (7×5, Last 2 Sets at 70%) WOD Metcon (Time) 3 Rounds for Time 25 Air Squats 7 Pull Ups 10 Hang Power Cleans (65/95) Rx+ 3 Rounds for Time 25 Air Squats 5 Muscle Ups 10 Hang Power Cleans (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) With a Partner 2000m Row 30-20-10 Pull Ups DB Squat Cleans (25/35) Russian KB Swings (35/53) 2000m RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (5-5-3-3-3-2-2) Rack Pull (5-5-3-3-3-2-2) WOD Metcon (Time) 400m Run or 1000m Bike 15 Wallballs (14/20) 12 Knee Raises 200m Run or 500m Bike 12 Wallballs (14/20) 9 Knee Raises 100m Run or 250m Bike 9 Wallballs (14/20) 6 Knee Raises Rx+ 21-15-9 Wallballs (14/20) 12-9-6 Knees to ElbowRead more