CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×2, Last 3 Sets at 90%) Push Press (8×2, Last 3 Sets at 90%) Bench Press (8×2, Last 3 Sets at 90%) WOD Scaled Nancy (Time) 5 Rounds for Time 400m Run/500m Row/1000m Bike 15 Front Squats (65/95) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last 2 Sets at 90%) Rack Pull (7×2, Last 2 Sets at 90%) WOD Metcon (Time) 800m Run or 850/1000m Row Into 5 Rounds 10 DB Deadlifts (25/35) 5 Toes to Bar Rx+ 850/1000m Row Into 5 Rounds 8 Deadlifts (135/205) 8 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Every 5 Minutes for 7 Rounds 400m Run/500m Row/1000m Bike 10 Box Jumps/Step Ups (20/24) 15 V-Ups Rx+ 500m Row/1000m Bike 10 Box Jump Overs (20/24) 15 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Shoulder to Overhead (10x(1+1)) Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 90 Double Unders 50 Wallballs (14/20) 10 Ground to Overhead (65/95) Rx+ 110 Double Unders 60 Wallballs (14/20) 10 Clean and Jerk (115/185) or Snatch (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) WOD Metcon (Time) 5 Rounds for Time 5/6 Cal Bike or 7/8 Cal Row 10 Russian Swings (35/53) 6 Pull Ups Rest 1 Minute between Rounds Rx+ 5 Rounds for Time 6/8 Cal Bike or 8/10 Cal Row 10 Russian Swings (53/72) 2 Muscle Ups Rest 1 Minute between RoundsRead more