CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (8×1-3) Work to a heavy Single, Double, or Triple. Push Press (8×1-3) Work to a heavy Single, Double, or Triple. Bench Press (8×1-3) Work to a heavy Single, Double, or Triple. WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deadlift (8×1-3) Work to a heavy Single, Double, or Triple. Rack Pull (8×1-3) Work to a heavy Single, Double, or Triple. WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Run/500m Bike 12 Russian Swings (35/53) 20 LungesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 0:01-10:00 1200m Run or 1250m Row Metcon (Time) 10:01-20:00 5 Rounds 20 Step Ups (20/24) 10 Burpees Metcon (Time) 20:01-30:00 70/80 Cal Bike Metcon (Time) 30:01-40:00 5 Rounds 10 Horizontal Rows 20 DB Hang Snatches (25/35)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Clean (10×1) Clean and Jerk (10×1) Hang Power Clean + Power Clean (10x(1+2)) WOD Metcon (Time) Partition However you Like 750m Row or 1500m Bike 100 Double Unders 60 Sit Ups 30 Power Cleans (65/95) Rx+ 1000m Row or 2000m Bike 150 Double Unders 75 Sit Ups 30 Power Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×1-3 ) Work to a heavy Single, Double, or Triple. Front Squat (8×1-3 ) Work to a heavy Single, Double, or Triple. WOD Baseline – Running (Time) For Time 400m Run 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull-Ups *This is an all out sprint, one time through. Baseline – Rowing (Time) 500m Row 40 Air Squats 30 Sit-Ups 20 Push Ups 10 Pull-Ups WOD 2 800m Run (Time) Max Effort 800m Run 1000m Row (Time) Max Effort 1000m RowRead more