CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 6 1-2 – 100/125m Row 3-4 – 200/250m Bike 5-6 – 8 KB Swings WOD Metcon (Time) Every 3 Minutes for 4 Rounds 16/20 Cal Row 12 Russian Swings (24/35) 8 Push Ups Rx+ 12 American Swings (35/53) 10 Push Ups Rest 3 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP 12 450m/500m Bike 12 Ground to Shoulder (20/30) 8 Toes to Bar Rx+ 15 Ground to Shoulder (20/30) 12 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×3) Overhead Squat (7×3) WOD Metcon (Time) 5 Rounds for Time 100m Run 10 DB Hang Cleans (15/25) 10 DB Lunges (15/25) Rest 1 Minute between Rounds Rx+ 200m Run 10 Hang Power Cleans (65/95) 10 Front Rack Lunges (65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Kabul 13 (Time) 2021m Row/4042m Bike Then 13 Rounds 8 DB Snatches/Side (15/25) 26 Abmat Sit Ups Rx+ 2021m Row/4042m Bike Then 13 Rounds 8 Snatches (115/75) 26 Abmat Sit Ups BONUS WOD Metcon (AMRAP – Reps) Coach Katie Sparkles’ Fabulous Birthday Bash!!! 20 Minute Coffee Sipping 20 Minute Max Puppy Petting/Kitty Snuggles 20 Minute Max Effort Brunch Rx+ with Pajamas and glitterRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 300M Jog 10 KB deadlifts (35/53) 10 Russian KB swings (35/53) 200M Jog 8 Alt Lunges 8 Overhead squats W/ Barbell (35/45) 100M Jog 6 Push Press (35/45) 6 burpeesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Biscuit’s Barbell Beatdown (Time) Biscuit’s Barbell Beatdown 5 Rounds for Time 30 Deadlifts (65/95) 30 Double Unders 20 Power Clean & Press* 20 Toes to Bar 10 Power Snatch 10 Handstand Push-Ups *Press can be Press, Push Press, or Push JerkRead more