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 1RMRead more

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 RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2) Rack Pull (8×2) WOD Metcon (Time) With a Partner, 4 RFT 400m Run (alt 200m) 15 Slamballs 12 Pull Ups Rx+ 400m Run (alt 200m) 15 Slamballs 6 Muscle UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (8×3) Clean & Press (8×2) Any Ground-to-Shoulder + Shoulder-to-Overhead WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 DB Clean and Press (25/35) 10 Box Overs (20) 50 Single Unders Rx+ 10 GTO (65/95) 15 Box Overs (20/24) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 6 1-2 – 100/125m Row 3-4 – 200/250m Bike 5-6 – 8 KB Swings WOD Metcon (Time) Every 3 Minutes for 4 Rounds 16/20 Cal Row 12 Russian Swings (24/35) 8 Push Ups Rx+ 12 American Swings (35/53) 10 Push Ups Rest 3 Minutes Metcon (AMRAP – Rounds and Reps) AMRAP 12 450m/500m Bike 12 Ground to Shoulder (20/30) 8 Toes to Bar Rx+ 15 Ground to Shoulder (20/30) 12 Toes to BarRead more