WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Front Rack Lunge (7×8 (4R/4L)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Toes to Bar 10 Push Ups 15 Sit Ups Rx+ 5 Strict Toes to Bar 10 Bench Press (75/135) 15 Sit Ups
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 1/2 Kneeling DB Press (5×8/8) Bar Assist Row (5×8) WOD Metcon (Time) 3 Rounds for Time 400m Run or 20/24 Cal Bike 100m Farmers Carry (35/53)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat (7x(1+2)) Complex: Power Snatch + Overhead Squat (7x(1+2)) WOD Metcon (AMRAP – Reps) Every 3:00 for 5 Rounds 12 Front Squats Max Unbroken Pull Ups Rx+ 12 Overhead Squats (75/115) Max Unbroken C2B or MU
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CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 27 1. 350M/400M Bike 2. 10 Wallballs 3. 3 Power Snatches @ 50% of 1RM
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD 9/11 Throwdown WOD (Time) 11 Box Jumps (30″/24″) 11 Thrusters (125#/85#) * Deaths at the Pentagon 11 Burpee Chest-to-Bar Pull-ups 11 Power Cleans (175#/120#) * AA Flight 175 South Tower 11 Handstand Push-ups 11 Kettlebell Swings (70#/53#) 11 Toes-to-Bar 11 Deadlift (170#/120#) * Flight 77 and Flight 93 11 Push Jerk (110#/75#) * Number of Floors in each Tower 2001m Row
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