CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Murph (Time) For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m run Scaled Murph (Time) For Time 1 Mile Run 100 Horizontal Rows (Bar) 200 Push-Ups or Knee Push-Ups 300 Air Squats 1 Mile Run Half Scaled Murph (Time) 800m Run 50 Ring Rows (or Bar) 100 Knee Assist Push-Ups (or Bench) 150 Air-Squats 800m RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (5-5-3-3-3-2-1+, Last Set at 92.5%) Push Press (5-5-3-3-3-2-1+, Last Set at 92.5%) Push Jerk (7×1, Last Set at 85%) WOD Metcon (Calories) AMCAP 0-3 Minutes 10 Box Overs 20 Alt DB Snatches (25/35) 10 Russian Swings (35/53) Max Calorie Bike/Row 3-5 Rest Repeat for 3 Rounds TotalRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Metcon (No Measure) Every 75 seconds for 10 Rounds Odd – 3 Deadlifts Even – 1 Beat Swing, 1 Pull Up, 1 Chest to Bar WOD Gambit (Time) 50 Wallballs (14/20) 40 Pull Ups 40 Deadlifts (145/205) 100 Double Unders 40 Wallballs (14/20) 20 Pull Ups 20 Deadlifts (145/205) 80 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 24 Rounds 100m Run 10 Alt Lunges 10 American Swings (35/53)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Clean (10x(1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 5 Power Cleans (95/135) 10 Push UpsRead more