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

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Warm-up (No Measure) With a Partner Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click hereWith a Partner. Each Partner runs 200m.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 4-6 Rounds for Quality 250M bike 8 barbell Overhead squats 6 Hang Power Snatches 4 Below the knee squat snatches 250M bike 4 Squat cleans 6 Hang Power Cleans 8 split jerks *Perform All movements with empty barbellRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean + Squat (8x(1+1+1)) Hang Power Snatch + Power Snatch (8x(1+2)) WOD Metcon (No Measure) EMOM 12 3 Ground to Shoulder (20/30) 2 Burpees over Bar 1 Power Clean (75/115) Rx+ 3 Ground to Shoulder (20/30) 2 Burpees over Bar 1 Power Clean (135/185)Read more