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, x10, 12, 12, Max each side DB 3/4 Row, x8-10 each side Concentration Curl, x10-12 each side KB Romanian Deadlift, x6-8https://youtu.be/Ab6v4hz92UE WOD Metcon (Time) 50 Burpees for Time *Every Minute Perform 15 Air Squatshttps://youtu.be/M2l9mWT_Aw0 AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) EMOM 45 Minutes 1-5: 25 Double Taps Minutes 6-10: 5 Broad Jumps Minutes 11-15: 100m Sprint Repeat 3x Rx+ 25 Double Unders 10 American Swings 125m Row or 200m Bikehttps://youtu.be/TdvKSjNBukM AEROBIC CAPACITY WORK Metcon (Distance) 4-6 Cruise Intervals 4 to 6 times 1000 meters with 200 meter recovery jog between plus 3 x 200m Strides with 200m recovery jogRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest, Shoulders, and Tris (4 Sets of Each) Single Arm Bench x6-8 per side Shoulder Press x6-8 per side Tricep Extension x10-12 Incline Push Ups x10-15 Upright Rows x10-12https://youtu.be/-ysGWbhhy8Y WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Air Squats 7 Push Ups 8 Rows Rx+ 6 Pistols (3 each side) 7 Hand Release Push Ups 8 Pull Upshttps://youtu.be/Kv3A98H2dAU AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 75 Double Unders/200m Run 10 Burpees 20 Glute Bridges 10 Air Thrusters Rest 1 Minute Between Roundshttps://youtu.be/Qu4w7TVSInE Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood 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 Legs (4 Sets of Each) Reverse Lunge 10-12 each Leg Elevated Bridge x12 Split Squat x8-12 Standing Calf Raise x20 Tempo Goblet 3 down:2 Pause x6-8https://www.youtube.com/watch?v=mZzvv13Ww2o WOD Metcon (Time) 3 RFT 400 30 GTO 20 Sit Ups 50′ Bear Crawl Rx+ 400m 30 GTO/PTO 20 Sit Ups 50′ Bear Crawlhttps://youtu.be/TP8BGO0E-Dk AEROBIC CAPACITY WORK Warm-up (No Measure) Rest Day/OffRead more