CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) Bench Press (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 12 Weighted Step Ups (15/25) to (20/24) 7 Devils Press (15/25) Rx+ 12 Weighted Step Ups (25/35) to (20/24) 7 Devils Press (25/35)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 15 Russian Swings (35/53) 12 Toes to Bar 400m Run or 1000m Bike 9 American Swings (35/53) 6 Knees to Elbow Rx+ 1200m Run or 3000m Bike 15 Russian Swings (53/72) 15 Toes to Bar 600m Run or 1500m Bike 9 American Swings (53/72) 9 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean (10×3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 5 Clusters (45/75) 5 Pull Ups Rx+ 50 Double Unders 5 Clusters (65/95) 3 Muscle UpsRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×3, Last 3 Sets at 85%) Front Squat (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds 100m Run or 8/10 Cal Row 5 Deadlifts (105/155) 10 Burpees Rest 1 Minute Rx+ 200m Run or 10/12 Cal Row 5 Deadlifts (135/225) 10 Burpees over BarRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) On a 30 Minute Clock 400m Jog 20 Double Under Attempts or 30 Double Unders 15 Russian Swings 10 Sumo Deadlift High Pulls 3 Turkish Get Ups/Side 2 Wall Walks Max Hammer Curls!!!Read more