CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Shoulder Press (7×2, Last 2 Sets at 85%) Push Press (7×2, Last 2 Sets at 85%) Bench Press (7×2, Last 2 Sets at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 12 Wallballs (14/20) 10 Alt DB Snatch (25/35) 8 Burpees Rx+ 15 Wallballs (14/20) 12 Alt DB Snatch (35/45) 9 BurpeesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 10 Double Unders/Attempts or 20 Unbroken WOD Metcon (Time) 3 Rounds for Time 50 Double Unders 40 Air Squats 30 Sit Ups 20 Box Jumps/Step Ups (20/24) 10 V-Ups Rest 2 Minutes Between Rounds Rx+ 75 Double Unders 40 Air Squats 30 Sit Ups 20 Box Overs (20/24) 10 Knees to ElbowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Hip Clean (10×2(1_1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run or 500m Bike 12 Russian Swings (35/53) 5 Power Cleans (65/95) Rx+ 200m Run or 500m Bike 12 American Swings (35/53) 5 Power Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Last 2 Sets at 85%) Front Squat (7×2, Last 2 Sets at 85%) WOD Metcon (Time) 6 Rounds for Time 200/250m Row or 400/500m BIke 10 Pull Ups 5 DB Thrusters (25/35) Rest 30 Seconds Between Rounds Rx+ 200/250m Row or 400/500m BIke 8 Chest to Bar or 3 Muscle Ups 4 DB Thrusters (35/45) Rest 30 Seconds Between RoundsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereRead more