CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (5-5-3-3-3-2-2) Rack Pull (5-5-3-3-3-2-2) WOD Metcon (Time) 400m Run or 1000m Bike 15 Wallballs (14/20) 12 Knee Raises 200m Run or 500m Bike 12 Wallballs (14/20) 9 Knee Raises 100m Run or 250m Bike 9 Wallballs (14/20) 6 Knee Raises Rx+ 21-15-9 Wallballs (14/20) 12-9-6 Knees to ElbowRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH 3 Position Snatch (10x(1+1+1)) Hip, Knee, Floor WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 12 16 Alt DB Snatches (25/35) 8 Burpees 30 Double Unders Rx+ 8 Power Snatches (65/95) 10 Burpees over Bar 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 10 Rotational Slam Balls 2 – 6/6 Deadbugs with Reach 3 – 5 Strict Pull Ups WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 100m Single Arm Farmers Walk (35/53) Rx+ 12 Cal Bike or 15 Cal Row 10 Russian Swings (53/72) 100m Single Arm Farmers Walk (53/72)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3) Clean & Press (7x(1+3)) Any Ground-to-Shoulder + Shoulder-to-Overhead WOD Metcon (AMRAP – Rounds and Reps) AMRAP 3 3 Deadlifts (95/135) 6 Hand Release Push Ups 9 Air Squats Rest 1 Minute between Rounds Repeat for a Total of 3 AMRAPs Rx+ 3 Power Cleans (95/135) 3 Handstand Push Ups 9 Air SquatsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 Buy In: 500m Row or 400m Run Then with Remaining Time 5 Pull Ups 10 Box Jumps/Step Ups (20/24) 15 Sit Ups Rx+ 750m Row or 800m Run 4 Chest to Bar or 2 Muscle Ups 8 Box Jumps/Step Ups (20/24) 12 V-UpsRead more