CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 Sets at 75%) Front Squat (7×3, Last 3 Sets at 75%) WOD Metcon (Time) 8 Rounds for Time 5 Burpee Box Jumps/Step Ups (20/24) 10 DB Hang Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 5 Burpee Box Overs (20/24) 10 DB Hang Snatch (45/55) Rest 30 Seconds Between RoundsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 30 Minutes at a Light Pace 400M Jog 10 Wallballs 5 Pull-ups/Horizontal Rows 1000M Bike 5 Push-ups 10 Alt LungesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD “Kellam” (Time) 1 Mile Run 30 Clean and Jerks (135/185) 30 Bar Muscle Ups 30 Burpees 8 Rope Climbs 100 Cal Bike/Row *Partition as neededRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) Bench Press (8×3, Last 3 Sets at 85%) WOD Metcon (Time) 5 Rounds for Time 10 Weighted Step Ups (15/25) to (20/24) 8 Slamballs (20/30) 6 Devils Press (15/25) Rx+ 10 Weighted Step Ups (25/35) to (20/24) 8 Slamballs (20/30) 6 Devils Press (25/35)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 85%) Rack Pull (7×3, Last 2 Sets at 85%) WOD Metcon (Time) 18-15-12 Wallballs (14/20) 15-12-9 Knee Raises 12-9-6 Power Cleans (65/95) Rx+ 21-15-9 Wallballs (14/20) 15-12-9 Toes to Bar 12-9-6 Power Cleans (95/135)Read more