CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) EMOM 30 -10 Double Under Attempts or 20 Double Unders -10 GHD Sit Ups -10 Horizontal Rows -10 KB Swings -10 World’s GreatestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner: 3 Rounds for Time 800m Run (alt 200m) 30 Tire Sledge 20 Burpee Pull Ups 10 Ground to Overhead (95/135) Rx+ Run TogetherRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last Set at 85%) Rack Pull (7×2, Last Set at 85%) WOD Metcon (Time) 3 Rounds for Time 10 Slamballs (20/30) 200m Run/250m Row/500m Bike 10 Toes to Bar 200m Run/250m Row/500m Bike Rx+ 15 Slamballs (20/30) 200m Run/250m Row/500m Bike 15 Toes to Bar 200m Run/250m Row/500m BikeRead more

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