CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 50 Minute Time Trial – Max Distance!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12 WOD Metcon (Time) For Time: 20-15-10 Glute Bridges 12-10-8 Pike Push Ups Rest 1 Min 20-15-10 Glute Bridges 12-10-8 Rows Rx+ American Swings HSPU American Swings Pull Ups AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Recovery/Easy RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) 3 Rounds Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 5 Bodyweight Squat Clean Thrusters Evens: 5 Burpee Squat Jumps Rx+ Minutes 0-5: 800m Run Minutes 5-15: EMOM 10 Odds: 3 Ground to Overhead Evens: 5 Burpee Box Jumps AEROBIC CAPACITY WORK Metcon (Distance) 10-20 minute Warm-Up + Tempo Run: 10-20 minutes + 10-20 minute Cool-down Move pace to close to personal best mile time in 400m increments before backing off.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back and Bis (4 Sets of Each) Bent Over Row, x8-10 each side DB Hammer Curl, Max each side DB 3/4 Row, x8-10 each side DB Curl x 8-10 each side KB Romanian Deadlift, x6-8 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double Taps 10 Overhead Squats Rx+ 50 Double Unders 10 Overhead Squats AEROBIC CAPACITY WORK Metcon (No Measure) Off/Rest DayRead more