CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 3 Sets at 65%) Front Squat (7×5, Last 3 Sets at 65%) WOD Metcon (Time) 800m Run or 2000m Bike 21 Russian Swings (35/53) 15 Pull Ups 600m Run or 1500m Bike 15 Russian Swings (35/53) 12 Pull Ups 400m Run or 1000m Bike 12 Russian Swings (35/53) 9 Pull Ups Rx+ 1200/800/400m Run or 3000/2000/1000m Bike 21-15-9 American Swings (35/53) Pull UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Biscuit’s Barbell Beatdown (Time) Biscuit’s Barbell Beatdown 5 Rounds for Time 30 Deadlifts (65/95) 30 Double Unders 20 Power Clean & Press* 20 Toes to Bar 10 Power Snatch 10 Handstand Push-Ups *Press can be Press, Push Press, or Push JerkRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×5, Last 2 Sets at 75%) Rack Pull (8×5, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 4 DB Push Press (25/35) 8 Alt DB Snatches (25/35) 12/14 Cal Row or 9/11 Cal Bike Rx+ 4 DB Push Press (35/45) 8 Alt DB Snatches (35/45) 12/14 Cal Row or 9/11 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×5, Last 3 Sets at 75%) Push Press (8×5, Last 3 Sets at 75%) Bench Press (8×5, Last 3 Sets at 75%) WOD Metcon (Time) 200m Run or 100/125m Row 12 Power Cleans (65/95) 10 Push Ups 200m Run or 100/125m Row 9 Power Cleans (65/95) 10 Push Ups 200m Run or 100/125m Row 6 Power Cleans (65/95) 10 Push Ups Rx+ 200m Run or 100/125m Row 12-9-6 Power Cleans (95/135) 10 Dips or Ring DipsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Metcon (No Measure) EMOM 15 1 – 6 Barbell or DB Rows 2 – 12 Band Pull Aparts 3 – 16 Deadbugs or 16 Deadbugs with Reach WOD Metcon (Time) 6 Rounds for Time 15 Russian Swings (35/53) 10 Step Ups (20/24) with (15/25) DBs Rx+ 15 American Swings (35/53) 10 Step Ups (20/24) with (25/35) DBsRead more