CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 20 EMOM 10 ODD: 6 Squat Jumps Even: 12 SA DB hang C&J (6R/6L) *Use a light to moderate DB -Then right into- EMOM 10 ODD: 6 American KBS Even: 12 Situps *Use a light to moderate KBRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time 800m Run 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (25/35) Rx+ Run TogetherRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (7×3, Last 3 Sets at 70%) Shoulder Press (7×3, Last 3 Sets at 70%) Push Press (7×3, Last 3 Sets at 70%) WOD Metcon (AMRAP – Reps) AMRAP 7 1 V-Up 1 Ground to Overhead (65/95) 2 V-Ups 2 Ground to Overhead (65/95) 3 V-Ups 3 Ground to Overhead (65/95) … Rx+ Toes to Bar Ground to Overhead (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 70%) Rack Pull (7×3, Last 2 Sets at 70%) WOD Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1-3 Inch Worms and 10 Shoulder Taps 2- 100m Jog/250m Bike 3- 10 Box Step Overs WOD Metcon (Time) 5 Rounds for Time 400m/500m Bike 20 Box Jumps/Step Ups (20/24) 20 Wallballs (14/20) Scaled Kelly (Time) 3 Rounds 400m Run 30 Box Jumps (16/20) 30 Wallballs (10/14) Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read more