CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press WOD Metcon (Time) 4 Rounds for Time 200m Run 10 Power Cleans (65/95) 10 Push Ups Rx+ 4 RFT 200m Run 10 Power Cleans (75/115) 10 Hand Release Push Ups AT HOME Metcon (Time) 4 Rounds for Time 200m Run 10 Glute Bridges 5 Vertical Jumps 10 Push Ups AEROBIC CAPACITY WORK Metcon (Distance) 30-40 Minute Easy Run at 1.2-1.3x Mile PaceRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time 800m Run 10 Pike Push Ups 10 Vertical Jumps with Reach 30 Second HS/Pike Hold Rx+ 800m Run 10 HSPU/Push Press 20 Alt DB Snatch 30 Second HS/Pike HoldRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 Glute Bridges 10 Burpees 15 Air Squats AMRAP 15 20 Alt Lunges 10 Burpees 200m Run AMRAP 15 15 Good Mornings 10 Burpees 15 Jump SquatsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Rest Day Metcon (No Measure) Rest & Recovery Day. Get outside and go on a hike, bike, run or get out for a yoga class. Do something that is restorative for you. Work on meal prep for the week. AEROBIC CAPACITY WORK Metcon (Distance) 50 Minute Time Trial – Max Distance!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here AEROBIC CAPACITY WORK Metcon (Distance) 35 Minute Easy Run at 1.2-1.3x Mile PaceRead more