CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 1200m Run/1500m Row/3000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (35/53) 1200m Run/1500m Row/3000m Bike Rx+ 1600m Run/2000m Row/4000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (53/72) 1600m Run/2000m Row/4000m BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×3, Last 4 Sets at 75%) Push Press (8×3, Last 4 Sets at 75%) Bench Press (8×3, Last 4 Sets at 75%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (AMRAP – Reps) AMRAP 7 1 Pull Up 2 Push Press (45/75) 2 Pull Ups 4 Push Press (45/75) … Rx+ 1 Muscle Up 2 Push Press (65/95) 2 Muscle Ups 4 Push Press (65/95) …Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (Time) 5 Rounds for Time: 3 Deadlifts (65/95) 3 Hang Power Cleans (65/95) 3 Front Squats (65/95) 6 Burpees 25 Double Unders Rest 1 Minute between Rounds Rx+ 3 Deadlifts (95/135) 3 Hang Power Cleans (95/135) 3 Front Squats (95/135) 6 Burpees over Bar 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 400M Jog 10 Wallballs 5 pull-ups 500M Row 5 Push-ups 10 Alt Reverse lunges W/ MedballRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Garry Purdham (AMRAP – Rounds and Reps) AMRAP 31 31 Burpees 31 Double Unders 31 Deadlifts (65/95) 31 Push Ups 31 Hang Power Cleans (65/95) 31 Air Squats 31 American Swings (35/53) 31 Shoulder to Overhead (65/95) 31 Sit Ups 31 Cal Row 31 Wallballs (14/20)With a PartnerRead more