CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (8×2, Last 2 Sets at 85%) Push Press (8×2, Last 2 Sets at 85%) Bench Press (8×2, Last 2 Sets at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 Shoulder to Overhead (65/95) 10 Russian Swings (35/53) 15 Slam Balls (20/30) Rx+ 5 Handstand Push Ups 10 Russian Swings (53/72) 15 Slam Balls (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×2, Last 2 Sets at 85%) WOD Metcon (Time) 6 RFT 3 Pull Ups 6 Burpees 12 Toes to Bar 24 Double Unders Rx+ 4 Pull Ups 8 Burpees to 6″ Target 12 Toes to Bar 24 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (5×2 at 75%) Front Squat (5×2 at 75%) Pull-ups (5×3-5) WOD Metcon (AMRAP – Reps) AMRAP 2 (x4) 200m Run/200m Row/400m Bike Max Power Cleans (75/115) Rest 1 Minute Between Rounds Rx+ 200m Run/250m Row/500m Bike Max Power Cleans (105/155)Read 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 30 Single unders 8 Sit-ups 6 DB Goblet squats 4 Pull-ups 200M run/250M Row/10 Cal Bike 4 Burpees 6 Alt box step-ups 8 Alt DB curls 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 WOD Partner Whitten (Time) 6 Rounds for Time 22 KB Swings (35/53) 22 Box Jumps/Step Ups (20) 500m Row/1200m Bike 22 Burpees 22 Wallballs (14/20)Read more