CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a Partner 3 Handstand Push Ups 6 Front Squats (65/95) 9 Thrusters (65/95) 12 Push Ups 15 Cal Row/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (8x(1+1+1)) WOD Metcon (Time) 800/1000m Row or 1800/2400m Bike 50 Double Under 40 Sumo Deadlift Highpull (35/53) 30 Russian Swings (35/53) 20 Burpees 10 Ground to Overhead (65/95) Rx+ 1000/1200m Row/2200/2800m Bike 75 Double Unders 40 SDHP (35/53) 30 American Swings (35/53) 20 Burpees over Bar 10 Ground to Overhead (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 85%) Front Squat (8×2, Last 3 Sets at 85%) Deadlift (8×2, Last 2 Sets at 85%) WOD Metcon (Time) 4 Rounds for Time 25/30 Cal Row or 20/25 Cal Bike 15 Slamballs (20/30) 20 Lunges (20/30) Rx+ 28/35 Cal Row or 25/30 Cal Bike 20 Slamballs (20/30) 20 Lunges (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hip Clean + Clean (10x(1+1)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Cleans (65/95) 10 Hand Release Push Ups 15 Sit Ups Rx+ 5 Power Cleans (95/135) 10 Hand Release Push Ups 10 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 85%) Front Squat (8×2, Last 3 Sets at 85%) Deadlift (8×2, Last 2 Sets at 85%) WOD Metcon (Time) 5 Rounds 40 Double Unders 10 Burpees 10 Alt DB Snatch (25/35) Rest 30 Seconds between Rounds Rx+ 50 Double Unders 12 Burpees 10 Power Snatch (45/75)Read more