CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – Max Pull Ups 2 – Hang Clean + Power Clean + Front Squat (1+2+1) 3 – 4 Front Rack Lunges WOD Metcon (Time) 18-12-6 Toes to Bar 15-12-9 Cal Bike or 20-15-10 Cal Row Rest 2 Minutes 12-9-06 Front Squats (65/95) Burpees Rx+ 21-15-9 Toes to Bar 21-15-9 Cal Bike or 25-20-15 Cal Row Rest 2 Minutes 12-9-06 Overheard Squats (65/95)Read 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 Metcon (Time) 6 Rounds for Time 3 Ground to Overhead (65/95) 6 Box Overs (20/24) 24 Double Unders Rest 30 Seconds Between Rounds Rx+ 3 Ground to Overhead (95/135) 6 Box Overs (20/24) 30 Double UndersRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p Active Recovery Metcon (AMRAP – Rounds and Reps) AMRAP 30 200M Jog 3 burpees 6 DB Bench press 9 Banded Tricep extensions 12 Alt lungesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 5 Rounds for Time 400m Run (alt every 200m) 80 Double Unders 40 American Swings (35/53) 20 Wallballs (14/20) 10 Handstand Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 8 Bent Over Rows 2 – Power Snatch + Hang Power Snatch (2+1) 3 – 10 Overhead DB Tri Extensions WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more