CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×5) Push Press (8×5) Bench Press (8×5) WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 12 16 Alt DB Snatches (25/35) 8 Burpees 200m Run Rx+ 10 Power Snatches (65/95) 10 Burpees over Bar 200m RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 10 Knee Raises Rest 1 Minute between Rounds Rx+ 12 Cal Bike or 15 Cal Row 10 Russian Swings (53/72) 10 Toes to Bar Rest 1 Minute between RoundsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds for Quality 200M Jog/250M Row/500M bike 12 Alt DB Curls 10 Banded pullaparts 8 Deadbugs 6 Barbell Overhead squats 4 Burpees 20 Dubs/40 SinglesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click hereWith a PartnerRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 3 at 80%) Rack Pull (8×3, Last 3 at 80%) WOD Metcon (Time) Every 5 Minutes for 4 Rounds 20 Wallballs 15 Russian Swings (35/53) 10 Cal Bike or 12 Cal Row 5 Pull Ups Rx+ 20 Wallballs 15 Russian Swings (53/72) 10 Cal Bike or 12 Cal Row 5 Chest to Bar or 3 Muscle UpsScore slowest roundRead more