CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Chest and Tris (4 Sets of Each) Single Arm Bench Press x6-8 per side Close Grip Bench Press x10-12 Tricep Extesion x10-12 Incline Push Ups x10-15https://youtu.be/yuCy2CGgp94 WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Hand Release Push Ups 10 Lunges/Step Ups 15 Glute Bridges Rx+ 5 Hand Release Push Ups 10 Box Jumps/Step Ups 15 KB Swingshttps://youtu.be/Q4s2LkAl4EM 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) Goblet Squat x6-8 Single Leg Glute Bridge March w/ Squeeze x16 Forward Lunge x6-8 each side KB Swings x10 Split Squat Iso Hold, x25 sec each sidehttps://youtu.be/HmsWiKQHweg WOD Metcon (Time) 8 Rounds 50 Jumping Jacks 15 Tuck Crunches 12 Jump Squats Rest :30 Seconds between rounds Rx+ 30 Double Unders 15 Tuck Crunches 12 DB Snatchhttps://youtu.be/-SAxhf3-n1Y AEROBIC CAPACITY WORK Metcon (No Measure) Rest Day/OffRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Half Murph (Time) For Time 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m runhttps://youtu.be/Q1etLMNTHRs AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Core and Arms (4 Sets of Each) Deadbugs with reach x16 Skullcrushers x10-15 Plank :30 Single Arm Bicep Curl, x10-15 each side Tuck Crunches, x12 Side Plank :25 each sidehttps://youtu.be/f0La8aQ2HJc WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009To learn more about Brenton click herehttps://youtu.be/HE5uTQCwP6Y AEROBIC CAPACITY WORK Metcon (No Measure) Rest Day/OffRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulders (4 Sets of Each) Single Arm DB Press, x6-8 Upright Row, x8-10 each side DB Rear Delt Flye, x8-10 each side DB Single Arm Push Press, x6-10 each side DB Front Raise, x10-12https://youtu.be/Xa_VHYVFoN0 WOD Metcon (Time) 20 Rounds 3 Jump Squats 2 Lunges each side 1 Pike Push Up Rx+ 3 Slam Balls or Plate to Overhead 2 Pistols 1 Handstand Push Uphttps://youtu.be/i36lfX9gFFk AEROBIC CAPACITY WORK Metcon (Distance) 30 Minute Fartlek Run – Easy Strides into Mile Pace. 1:3 Work/Rest RatioRead more