CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (5-5-4-4-3-3-2-1+, Last Set at 85%) Rack Pull (5-5-4-4-3-3-2-1+, Last Set at 85%) WOD Metcon (Time) 4 Rounds for Time 200/250m Row or 400/500m Bike 12 Russian Swings (35/53) 6 Devils Press (15/25) Rx+ 200/250m Row or 400/500m Bike 12 Russian Swings (53/72) 6 Devils Press (25/35)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Double Unders 10 Knee Raises 10 Alt DB Snatches (25/35) Rx+ 50 Double Unders 10 Toes to Bar 10 Power Snatches (45/75)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (5-5-4-4-3-3-2-1+, Last Set at 85%) Shoulder Press (5-5-4-4-3-3-2-1+, Last Set at 85%) Push Press (5-5-4-4-3-3-2-1+, Last Set at 85%) WOD Metcon (Time) 3, 5 Minute Rounds with 1 DB 200m SA Farmers Walk (15/25) 10 Push Ups 10 DB Goblet Squat (15/25) Rx+ 200m SA Farmers Walk (35/53) 10 Handstand Push ups 10 KB Goblet Squats (35/53)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH/SKILL Barbell Row (5×8) Dumbbell Rows (5×8) Toes-To-Bar (5×5-7) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 9 DB Deadlifts (25/35) 6 Burpees 3 DB Power Cleans (25/35) Rx+ 9 Deadlifts (75/115) 6 Burpees over Bar 3 Power Cleans (75/115)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (5-5-4-4-3-3-2-1+, Last Set at 85%) Front Squat (5-5-4-4-3-3-2-1+, Last Set at 85%) WOD Metcon (Time) 4 Rounds for Time 200m Run or 500m Bike 15 Wallballs (14/20) 15 Box Jumps/Step Ups (20/24) Rx+ 4 Rounds for Time 200m Run or 500m Bike 20 Wallballs (14/20) 20 Box Jumps/Step Ups (20/24)Read more