CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Press (8×2) Push Press (8×2) Bench Press (8×2) WOD Metcon (AMRAP – Reps) EMOM 12 1 Minute Max Wallballs (14/20) 1 Minute Max Box Jumps/Step Ups (20/24) 1 Minute Max Cal Row 1 Minute of RestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×5) WOD Metcon (Time) 5 Rounds 200m Run/500m Bike 8 Toes to Bar 5-4-3-2-1 Power Cleans (75/115) Rest 1 Minute between Rounds Rx+ 200m Run/500m Bike 10 Toes to Bar 5-4-3-2-1 Squat Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) EMOM 30 1. 100M Jog 2. 12 Sit-ups 3. 3 Push Press @ 50% of 1RM 4. :30 plank 5. 250M BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 800m Run (alt 200m) 6 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Rest 2 Minutes “Wittman” 7 Rounds for Time 15 American Swings (35/53) 15 Power Cleans (65/95) 15 Box Jumps/Step Ups (20/24)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Warm-up (No Measure) EMOM 15 1 – 5 Pendlay Rows (65/95) 2 – 8 Cal Row Sprint 3 – 5 Wallballs WOD Metcon (Time) 24-18-12-6 Wallballs (14/20) Calorie Bike Rest 2 Minutes 24-18-12-6 Slamballs (20/30) Calorie RowRead more