CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 800m Run (alt 200m) 6 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Rest 2 Minutes “Wittman” 7 Rounds for Time 15 American Swings (35/53) 15 Power Cleans (65/95) 15 Box Jumps/Step Ups (20/24)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×8) Front Squat (6×8) WOD Metcon (AMRAP – Reps) 3 Rounds For Reps 1 Min of Wallballs (14/20) 1 Min of Step Ups (20/24) 1 Min Cal Row 1 Min RestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING 200m Run (Time) Max Effort 200m Run4 Rounds 200/250m Row (AMRAP – Reps) Score Slowest Round of Meters WOD Metcon (Time) For Time 400m Run/500m Row 50 Sit Ups 25 Pull Ups 50 Sit Ups 15 Pull Ups 400m Run/500m Row Rx+ 500m Row 50 Sit Ups 25 Chest to Bar or 12 Muscle Ups 50 Sit Ups 15 Chest to Bar or 8 Muscle Ups 500m RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (5×8) Shoulder Press (5×8) Russian KB Swings (5×12) WOD Metcon (Time) 5 Rounds for Time 12 Deadlifts (105/155) 12 Hand Release Push Ups Rx+ 12 Deadlifts (155/25) 15 Hand Release Push ups or 10 DipsRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Split Squat (5×8/8) Step back into spilt (Jerk side) and bring back knee to floor Pull-ups (5×8) WOD Metcon (Time) 30-20-10 or 21-14-7 Calorie Row or Calorie Bike 20-15-10 Toes to Bar Rest 2 Minutes 15-10-5 Burpees Front Squats (65/95) Rx+ 30-20-10 or 21-14-7 Calorie Bike Toes to Bar Rest 2 Minutes 15-10-5 Burpees to a 6″ Target Overhead Squats (65/95)Read more