CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Core and Arms (4 Sets of Each) Deadbugs with reach x16 Skullcrushers x10-15 Plank :30 Single Arm Bicep Curl, x10-15 each side Tuck Crunches, x12 Side Plank :25 each sidehttps://youtu.be/f0La8aQ2HJc WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009To learn more about Brenton click herehttps://youtu.be/HE5uTQCwP6Y AEROBIC CAPACITY WORK Metcon (No Measure) Rest Day/OffRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/Xa_VHYVFoN0 WOD Metcon (Time) 20 Rounds 3 Jump Squats 2 Lunges each side 1 Pike Push Up Rx+ 3 Slam Balls or Plate to Overhead 2 Pistols 1 Handstand Push Uphttps://youtu.be/i36lfX9gFFk AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Fartlek Run – Easy Strides into Mile Pace. 1:3 Work/Rest RatioRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8https://youtu.be/4Qtuadd6DEQ WOD Metcon (Time) 800m Run 60 Air Squats 40 Sit Ups 20 Push ups 40 Sit Ups 60 Air Squats 800m Runhttps://youtu.be/NqG9CfJaH3g AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Recovery RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (4 Sets of the Following) Single Arm Bench Press x6-8 per side Close Grip Bench Press x10-12 Tricep Extesion x10-12 Incline Push Ups x10-15https://youtu.be/ncK1TezgQlo WOD Metcon (Time) 100 Double Taps 21 Burpees 75 Double Taps 15 Burpees 50 Double Taps 9 Burpees Rx+ Double Undershttps://youtu.be/j3uoLCMKaTc AEROBIC CAPACITY WORK Metcon (Distance) 20 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Legs (4 Sets) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/kQYRNEz3kg0 WOD Metcon (Time) 4 Rounds for Time 200m Run 20 Air Squats 20 Alt Lunges 20 Squat Jumps Rx+ 200m Run 20 Air Squats 20 Walking Lunges 20 DB Power Cleanhttps://youtu.be/Z2nfCJLCnL8 AEROBIC CAPACITY WORK Warm-up (No Measure) Off DayRead more