CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 1 – 10 DU Attempts or 10-30 DU 2 – 5 Pendlay Rows WOD Metcon (Time) Partition However You Like 150 Double Unders 120 Air Squats 90 DB Snatches (25/35) 60 Toes to Bar 30 Power Cleans (65/95) Rest 3 Minutes 800m Run or 2000m Bike Rx+ Perform UnPartitioned Rest 3 Minutes 1200m Run or 3000m BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Hang Clean (10x(1+1)) Technique over load! Clean (10×1) Clean and Jerk (10x(1+1)) WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3) Front Squat (8×3) WOD Metcon (Time) 5 Rounds for Time 200m Sprint or 500m Bike Sprint 12 Slam Balls (20/30) 6 Push Ups Rest 1 Minute between Rounds Rx+ 6 Rounds for Time 200m Sprint or 500m Bike Sprint 12 Slam Balls (20/30) 10 Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 400M Jog 10 KB deadlifts (35/53) 10 Russian KB swings (35/53) 200M Jog 8 Alt Lunges 8 Overhead squats W/ Barbell (35/45) 100M Jog 6 Push Press (35/45) 6 burpeesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD “Cincy” (Time) With a Partner, 5 Rounds for Time 2 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats 1 Round of Nancy 400m Run (200 Each) 15 Front Squats (65/95) Rx+ Overhead SquatsRead more