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 (AMRAP – Rounds and Reps) AMRAP 8 10 Alt DB Snatch (25/35) 7 Burpees 4 Pull Ups Rx+ 10 Alt DB Snatch (35/45) 7 Burpees 4 Chest to Bar or 2 Muscle UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Gym Closed due to Tropical Storm EtaRead 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 4 Pull-Ups 8 Box Step-Ups 12 KB swings 200M jog/250M row/ 8/10 Bike cals 12 Air squats 8 Sit-Ups 4 Push-UPSRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner Run 800m (alt 200m) Then 2 Rounds 6 Rope Climbs 40 DB Hang Power Cleans (25/35) 60 Russian Swings (53/70) 80 Sit Ups 100 Double Unders Then Run 800m (alt 200m)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 8 Bent Over Rows 2 – 3 Position Snatch 3 – 10 Skullcrushers WOD Metcon (Time) 4 Rounds for Time 400m Run/500m Row/1000m Bike 10 Front Squats (65/95) 8 Toes to Bar Rx+ 5 Rounds for Time 400m Run/500m Row/1000m Bike 10 Front Squats (65/95) 8 Toes to BarRead more