CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×5, Last 4 Sets at 70%) Push Press (8×5, Last 4 Sets at 70%) Bench Press (8×5, Last 4 Sets at 70%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 Russian Swings (35/53) 7 Toes to Bar 21 Double Unders Rx+ 10 Russian Swings (53/72) 10 Toes to Bar 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×5, Last 3 Sets at 85%) Front Squat (8×5, Last 3 Sets at 85%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (AMRAP – Reps) EMOM 15 1 – Max Cal Row or Bike 2 – 2 Power Cleans (75/115), 2 Burpees 3 – Rest Score is Reps Rx+ 2 Power Cleans (105/155), 2 Burpees over BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light bandRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click hereWith a Partner Rx: Front Squats Rx+: Overhead SquatsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (Time) Every 100 Seconds for 6 Rounds 200m Sprint or 500m Bike SprintScore slowest round WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 25/30 Cal Row or 20/25 Cal Bike With Time Remaining 3 Power Cleans (65/95) 15 Wallballs (14/20) Rx+ 32/40 Cal Row or 28/35 Cal Bike With Time Remaining 3 Power Cleans (105/155) 15 Wallballs (14/20)Read more