CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p Active Recovery Metcon (No Measure) Emom 30 1. 8 Cal bike/ 100M Run/ 150M Row 2. 8 Alt DB snatch 3. 10 Goblet Squats 4. 12 Sit-Ups 5. 36 Single-UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Garry Purdham (AMRAP – Rounds and Reps) AMRAP 31 31 Burpees 31 Double Unders 31 Deadlifts (65/95) 31 Push Ups 31 Hang Power Cleans (65/95) 31 Air Squats 31 American Swings (35/53) 31 Shoulder to Overhead (65/95) 31 Sit Ups 31 Cal Row 31 Wallballs (14/20)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 8 Bent Over Rows 2 – Hang Power Snatch + Power Snatch (1+2) 3 – 8 Hollow Body Kips WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 Ground to Overhead (45/75) 8 Hand Release Push Ups 12 Cal Bike/15 Cal Row Rx+ 5 Ground to Overhead (65/95) 10 Hand Release Push Ups 15 Cal Bike/20 Cal RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 92.5% for 2-6 Reps) Press (7×2, Last set at 92.5% for 2-6 Reps) Push Press (7×2, Last set at 92.5% for 2-6 Reps) Bench Press (7×2, Last set at 92.5% for 2-6 Reps) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time of: 400m Run 21 American Kettlebell Swings, (Up to 35#/53#) 12 Ring or Bar Rows or Assist Bar Pull-UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 DB Thrusters (25/35) 15 Slamballs (20/30) 200m Single Arm Farmers Carry Rest 2 Minutes AMRAP 8 6 DB Power Cleans (25/35) 15 Slamballs (20/30) 200m Single Arm Farmers Carry Rest 2 Minutes AMRAP 8 8 Alt DB Snatch (25/35) 15 Slamballs (20/30) 200m Single Arm Farmers Carry Rx+ Dumbbells (35/45)Read more