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

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last set at 87.5% for 3-7 Reps) Press (7×3, Last set at 87.5% for 3-7 Reps) Push Press (7×3, Last set at 87.5% for 3-7 Reps) Bench Press (7×3, Last set at 87.5% for 3-7 Reps) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row/1000m Bike 12 Slamballs (20/30) 10 Push Ups Rx+ 4 Rounds for TimeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn more about Wittman click hereRead more