CrossFit Mile Zero – CrossFit View Public Whiteboard WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×5, Last Set 5+ at 80%) Push Press (7×5, Last Set 5+ at 80%) Bench Press (7×5, Last Set 5+ at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 30 Double Unders 8 SA Push Press Right Arm (25/35) 8 SA Push Press Left Arm (25/35) 10 Slamballs (20/30) Rx+ 50 Double Unders 8 SA Push Press Right Arm (35/45) 8 SA Push Press Left Arm (35/45) 10 Slamballs (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×5, Last Set 5+ at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 5 x3 200m Run/250m Row With Remaining Time 10 Russian Swings (35/53) 10 Alt Lunges 3 Power Cleans (75/115) Rest 2 Minutes between Rounds, Pick Up where you left off. Rx+ 200m Run/250m Row With Remaining Time 10 Russian Swings (53/72) 12 Alt Lunges 3 Power Cleans (105/155)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Cluster (5-4-3-2-2-2-2-2) Clean + Thruster WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 Burpees 5 Pull Ups 7 Thrusters (45/75) Rx+ 3 Bar Facing Burpees 5 Pull Ups 7 Thrusters (65/95)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (7×5, Last Set 5+ at 80%) Front Squat (7×5, Last Set 5+ at 80%) WOD Metcon (Time) 4 Rounds for Time 25 Sit Ups 400m Run or 1000m Bike Rx+ 4 Rounds for Time 20 GHD Sit Ups 400m Run or 1000m BikeRead more