CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 100 Cal Bike 150 Single Unders 90 Abmat Sit Ups 60 Jumping Pull Ups/Ring Rows 30 Burpees/Devils Press Performance 150 Cal Bike 120 Double Unders 90 Stick Sit Ups 60 Pull Ups 30 Devils Press (35s/25s) Compete 180 Cal Bike 150 Double Unders 90 GHD Sit Ups 90 Pull Ups 30 Devils Press (50s/35s) Goal: 25 Minutes Cap: 30 Minutes Partition as desired, not straight through. Alternate as needed with your partner. Settle in and move.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×1+, Last Set at 85%) Front Squat (7×1+, Last Set at 85%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (Time) Fitness 4 Rounds for Time 250m Run 10 Wallballs 2 Zombie Climbs Performance 4 Rounds for Time 400m Run 15 Wallballs (20/14) 2 Rope Climbs Compete For Time 1600m Run 60 Wallballs (20/14) 8 Rope Climbs Goal: 14-16 Minutes Cap: 18 Minutes Unbroken sets of wallballs or big sets. Set the feet, step and stand on rope climbs.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×1+, Last Set at 85%) Bench Press (7×1+, Last Set at 85%) Slant Board RDLs (7×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 7×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 24 Calorie Row/Ski 10 Horizontal Bar Push Ups 100m Farmers Carry Performance AMRAP 15 32 Calorie Row/Ski 15 Hand Release Push Ups 100m Farmers Carry (35/25) Compete AMRAP 15 40 Calorie Row/Ski 20 Hand Release Push Ups 100m Farmers Carry (50/35) Goal: 3-5 Rounds Choose a calorie goal to get you back on the floor under 2:00. Switch hands on the Farmers Carry at the halfway point.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness AMCAP 30 Bike, Row, Ski or 150m Run Perform 2 Power Cleans every 15 Calories Performance AMCAP 30 Bike, Row, Ski or 200m Run Perform 2 Power Cleans every 20 Calories/200m Compete Same as Rx Goal: 200-300 Calories Athletes choose the load for cleans. Complete each set under 30 seconds. Keep your heels down as long as possible on the first and second pull…be patient!Read more