CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Chin Ups (5×3-5) WOD Metcon (Time) 4 Rounds for Time 8/10 Cal Bike or 10/12 Cal Row 21 Russian Swings (35/53) 10 Push Ups Rest 1 Minute Between Rounds Rx+ 10/12 Cal Bike or 12/15 Cal Row 21 American Swings (35/53) 12 Push UpsRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (No Measure) On a 30 Minute Clock 400m Jog 10 World’s Greatest 10 DB Bench Press 5 Pull Ups 250m Row 10 KB Swings 10 PressRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner AMRAP 24 2 Rounds 12 Pull Ups 6 Ground to Overhead (95/135) 2 Rounds 50 Double Unders 8 Deadlifts 400m Run (Alt 200m)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) Open Gym 8-10am 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×5, Last 3 at 75%) Front Squat (8×5, Last 3 at 75%) WOD Metcon (Time) For Time 800m Run/1000m Row/2000m Bike 60 Wallballs (14/20) 45 Sit Ups 30 Box Jumps/Step Ups (20/24) 15 Devils Press (25/35) *Partition as you like, 20 Min Cap! Rx+ 800m Run/1000m Row/2000m Bike 80 Wallballs (14/20) 60 Sit Ups 40 Box Jumps/Step Ups (20/24) 20 Devils Press (35/45)Read more