CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 100m Run/250m Bike 20 Slamball to Over Shoulder (20/30 10 Box Jumps/Step Ups (20/24) Rx+ 200m Run/500m Bike 20 Slamball to Over Shoulder (20/30 10 Box Jumps/Step Ups (20/24)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 10 Burpees 5 Shoulder to Overhead (65/95) Rest 1 Minute Between Rounds Rx+ 50 Double Unders 10 Burpees over Bar 5 Shoulder to Overhead (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) Minutes 0-10:00: 1200m Run/2000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 Russian Swings (35/53) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 0-10:00: 1600m Run/4000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 American Swings (53/72) Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95) 1200m Run (Time) 1200m Max Effort Run 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 40 Toes to Bar and 40 Russian Swings (35/53) Rx+ 40 Toes to Bar and 40 American Swings (53/72) Metcon (Time) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (10x(1+1+1)) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row 15 Wallballs (14/20) 5 Power Cleans (75/115) Rx+ 3 Rounds for Time 600m Run/750m Row 20 Wallballs (14/20) 5 Power Cleans (125/185)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) Every 3 Minutes for 5 Rounds 250m Row/500m Bike 12 Burpees 6 Pull Ups Rx+ 300m Row/600m Bike 12 Burpees 6 Chest to Bar/3 Muscle UpsRead more