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

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click here Metcon (Time) Rest 3 Minutes Then 1200m Medball Run (14/20)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 100m Run/250m Bike 20 Slamball to Over Shoulder (20/30 10 Box Jumps/Step Ups (20/24) Rx+ 200m Run/500m Bike 20 Slamball to Over Shoulder (20/30 10 Box Jumps/Step Ups (20/24)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 10 Burpees 5 Shoulder to Overhead (65/95) Rest 1 Minute Between Rounds Rx+ 50 Double Unders 10 Burpees over Bar 5 Shoulder to Overhead (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) Minutes 0-10:00: 1200m Run/2000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 Russian Swings (35/53) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 0-10:00: 1600m Run/4000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 American Swings (53/72) Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95) 1200m Run (Time) 1200m Max Effort Run 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 40 Toes to Bar and 40 Russian Swings (35/53) Rx+ 40 Toes to Bar and 40 American Swings (53/72) Metcon (Time) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95)Read more