CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) For Time 21-15-9/30-21-12 Cal Bike/Cal Row Alt DB Snatch (25/35) Rest 3 Minutes Then 4 Rounds for time 400m Run/500m Row/1000m Bike 21 Sit Ups 12 Russian Swings (35/53) Rest 3 Minutes Then 21-15-9/30-21-12 Cal Bike/Cal Row Alt DB Snatch (25/35) Rx+ Alt DB Snatch (35/45) American Swings (35/53) 35 Minute Time CapRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 18 1 – 5-6 Pull Ups 2 – 5 Squats or 3 Position Clean 3 – :20 Overhead Hold or 5-8 HSPU WOD Metcon (Time) 10 Rounds 5 Burpees 2 Power Cleans (75/115) 3 Pull Ups Rest 30 Seconds between Rounds Rx+ 5 Bar Facing Burpees 2 Power Cleans (105/155) 2 Muscle Ups or 3 Chest to Bar Rest 30 Seconds between RoundsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 90% for 3-6 Reps) Press (7×2, Last set at 90% for 3-6 Reps) Push Press (7×2, Last set at 90% for 3-6 Reps) Bench Press (7×2, Last set at 90% for 3-6 Reps) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Slam Balls (20/30) 10 Hand Release Push Ups 20 Double Unders Rx+ 12 Slamballs (20/30) 12 Hand Release Push Ups 25 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 1600m Run/2000m Row/4000m Bike 100 Power Cleans (65/95) 100 Knees to Elbow 100 Slamballs (20/30) 100 Burpees 200 Double Unders *Partition However You Like Rx+ 1600m Run/2000m Row/4000m Bike 100 Power Cleans (95/135) 100 Knees to Elbow 100 Slamballs (20/30) 100 Burpees over Bar 250 Double UndersRead more