CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) For Time 50 Lunges 25 Cal Row or 18 Cal Bike 40 Russian KB Swings (35/53) 20 Cal Row or 15 Cal Bike 30 Air Squats 15 Cal Row or 12 Cal Bike 20 Push Ups 10 Cal Row or 9 Cal Bike 10 Devils Press (15/25)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 2 Sets at 80%) Front Squat (7×2, Last 2 Sets at 80%) WOD Metcon (Time) 6 Rounds for Time 100m Sprint 10 Alt DB Snatch (25/35) 5 Pull Ups Rest 1 Minute between Rounds Rx+ 200m Sprint 12 Alt DB Snatch (35/45) 8 Pull UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 2 Sets at 90%) Rack Pull (8×2, Last 2 Sets at 90%) WOD Scaled Nancy (Time) 5 Rounds for Time 400m Run 15 Front Squats (65/95) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (8×2, Last 3 Sets at 90%) Push Press (8×2, Last 3 Sets at 90%) Bench Press (8×2, Last 3 Sets at 90%) WOD Metcon (Time) 400m Run/500m Row/1000m Bike 6 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run/500m Row/1000m Bike Rx+ 600m Run/750m Row/1500m Bike 8 Rounds 600m Run/750m Row/1500m BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Warm-up (No Measure) Kip/Beat Work EMOM 10 1 – 5-8 Toes to Bar 2 – 10 Double Under Attempts/20 Double Unders WOD Metcon (Time) Every 3 Minutes for 7 Rounds 200m Sprint/250m Row/500m Bike 10 Box Jump Overs (20/24) 5 Weighted Step Ups (25/35) 20 Double Unders Rx+ 200m Sprint/250m Row/500m Bike 12 Box Jump Overs (20/24) 6 Weighted Step Ups (35/45) 30 Double UndersRead more