CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×5) WOD Metcon (Time) 20-16-12-8-4 Calorie Row Hand Release Push Ups Rest 2 Minutes 15-12-9-6-3 Calorie Bike Slamballs (20/30) Rx+ 24-20-16-12-8 Calorie Row Hand Release Push Ups Rest 2 Minutes 20-16-12-8-4 Calorie Bike Slamballs (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean + Shoulder to Overhead (10x(1+1+1+2)) -Floor, Knee, Hip, Shoulder to Overhead WOD Heavy Nancy (Time) 5 Rounds for Time 400m Run/1000m Bike 9 Front Squats (95/135) Rx+ 400m Run/1000m Bike 9 Overhead Squats (95/135)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (5×6) Front Squat (5×6) Dumbbell Rows (5×6) Weighted Pull-ups (5×6) WOD Metcon (Time) 5 Rounds for Time 10 Box Jumps/Step Ups (20/24) 15 Knee Raises 20 Russian Swings (35/53) Rx+ 10 Box Jump Overs (20/24) 12 Toes to Bar 20 Russian Swings (35/53)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light bandRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 4 Hang DB Snatches per Side (25/35) 8 Hang DB Power Cleans (25/35) 10/12 Cal Bike Rx+ Hang Snatches (75/115) 8 Hang DB Power Cleans (35/50) Rest 3 Minutes Metcon (Time) Each Partner Does the Following 100/125m Row 200/250m Row 400/500m Row 200/250m Row 100/125m RowRead more