CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereWith a PartnerRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 at 80%) Rack Pull (8×3, Last 3 at 80%) WOD Metcon (Time) Every 5 Minutes for 4 Rounds 20 Wallballs 15 Russian Swings (35/53) 10 Cal Bike or 12 Cal Row 5 Pull Ups Rx+ 20 Wallballs 15 Russian Swings (53/72) 10 Cal Bike or 12 Cal Row 5 Chest to Bar or 3 Muscle UpsScore slowest roundRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×2, Last 3 at 90%) Push Press (8×2, Last 3 at 90%) Bench Press (8×2, Last 3 at 90%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 14 Alt DB Snatches (25/35) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 1200m Run/1500m Row/3000m Bike 100 Toes to Bar 100 DB Squat Cleans (25/35) 100 Sit Ups 100 DB Lunges (25/35) 1200m Run/1500m Row/3000m Bike *Partition as Needed Rx+ Run Together, UnpartitionedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×4, Last 4 at 75%) Front Squat (8×4, Last 4 at 75%) WOD Metcon (AMRAP – Reps) EMOM 16 1 – 3 Power Cleans (75/115) 2 – 10 Box Jumps/Step Ups (20/24) 3 – Max Calorie Row 4 – Rest Rx+ 1 – 3 Power Cleans (105/155) 2 – 10 Box Overs (20/24) 3 – Max Calorie Row 4 – Rest Score is Calories on RowRead more