CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 2 at 90+%) Push Press (8×3, Last 2 at 90+%) Bench Press (8×3, Last 2 at 90+%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 8 Front Rack Lunges (45/75) 10 Push Ups 12 Slamballs (20/30) Rx+ 8 Front Rack Lunges (65/95) 10 Dips 12 Slamballs (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 90+%) Rack Pull (8×3, Last 2 Sets at 90+%) WOD Metcon (Time) For Time: 400m Run/1000m Bike 18 Russian Swings (35/53) 12 Pull Ups 200m Run/500m Bike 18 Russian Swings (35/53) 12 Pull Ups 100m Run/250m Bike 18 Russian Swings (35/53) 12 Pull Ups Rx+ 600/400/200 or 1500/1000/500 18 American Swings (35/53) 12 Chest to Bar or 5 Muscle UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) EMOM 35 1 – 5/6 Cal Bike 2 – 10 Wallballs (14/20) 3 – 10 Box Jumps/Step Ups (20/24) 4 – 1 Ground to Overhead (Build Weight) 5 – Rest Rx+ 6/8 Cal Bike 15 Wallballs (14/20) 10 Box Jump Overs (20/24) 1 Snatch (Build Weight) RestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (10x(1+1+1+1)) Hang Snatch + Overhead Squat + Power Snatch + Snatch (10x(1+1+1+1)) WOD Metcon (Time) For Time 200m Run or 16/20 Cal Row 15 Hang Cleans (65/95) 15 Knee Raises 100m Run or 12/15 Cal Row 12 Hang Cleans (65/95) 12 Knee Raises 50m Run or 8/10 Cal Row 9 Hang Cleans (65/95) 9 Knee Raises Rx+ 3 RFT 16/20 Cal Row Hang Cleans (75/115) Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 20 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders 10 Alt DB Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 30/50 Double Unders 10 Power Snatches (45/75)/(65/95)Read more