CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 Partner 1: 150m Run Partner 2: 4 Jumping Pull-ups + 8 Push-ups + 12 Air Squats Partner 3: Rest (rotate stations after each completes a full station) Performance AMRAP 20 Partner 1: 200m Run Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats Partner 3: Rest (rotate stations after each completes a full station) Compete AMRAP 20 Partner 1: 200m Run Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats Partner 3: Rest (rotate stations after each completes a full station)20 minute time cap at Minute 20 10 Minutes to Build to a 3RM Deadlift Deadlift (Build to a 3RM Deadlift) 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Reverse Sled Drag (if space permits) – 3 x 50m Bulgarian Split...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat – 5×5 @ 75-80% Tempo 3131 ) E3MOM x 5 Sets WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 9 Front Squats 30 Single Unders rest 3 mins AMRAP 3 9 Push Press 30 Single Unders rest 3 mins AMRAP 3 9 Thrusters 30 Single Unders Performance AMRAP 3 9 Front Squats (95/65) 20-30 Double Unders rest 3 mins AMRAP 3 9 Push Press (85/55) 20-30 Double Unders rest 3 mins AMRAP 3 9 Thrusters (65/45) 20-30 Double Unders Compete AMRAP 3 9 Front Squats (135/95) 30 Double Unders rest 3 mins AMRAP 3 9 Push Press (115/85) 30 Double Unders rest 3 mins AMRAP 3 9 Thrusters (95/65) 30 Double UndersTime Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: 3 Rounds: Jump...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM x 5 (10 min total) 5 Kip Swings 3-5 Kipping Pull-ups (or progressions) 3-5 Chest-to-Bar (advanced athletes) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 5 Jumping Pull-ups or Ring Rows 10 Kettlebell Swings 15 AbMat Sit-ups Performance AMRAP 10: 5 Pull-ups 10 Kettlebell Swings (35/25) 15 AbMat Sit-ups Competition AMRAP 10: 5 Chest-to-Bar Pull-ups 10 Kettlebell Swings (53/35) 15 GHD Sit-ups Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Reverse Sled Drag – 3x30m (quad/hip drive) Hip Thrust Hold + Pulse – 3×20 Suitcase Deadlift – 3×8/side (anti-rotation, grip/core stability)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) EMOM – Rotate Every Minute for 7 Rounds (28:00 total): Row @ 60–70% effort Bike @ 60–70% effort Ski Erg @ 60–70% effort DB Lunges – 10–14 reps (choose load to move well) Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work 2–3 Rounds: Weighted Dead Bug x 8/side DB or plate in hand, slow and controlled Maintain lumbar contact with the floor Banded Hip Airplanes x 6/side Use rig or band for assistance; keep hips square Side Plank + Hip Lift x 10 reps/side Glute activation + lateral core engagementRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (Every 2:30 x 5 sets: 1 Clean Pull + 1 Squat Clean + 1 Split Jerk ) Build each set to ~80–85%, perfect form only WOD Metcon (4 Rounds for time) Fitness 4 Rounds for Time (Rest 2:00 between): 8/6 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Burpees Performance 4 Rounds for Time (Rest 2:00 between): 10/8 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Bar Over-the-Bar Burpees Compete 4 Rounds for Time (Rest 2:00 between): 12/10 Cal Bike (sprint pace) 10 Deadlifts @ ~50% 1RM 10 Bar Over-the-Bar Burpees Time Cap: 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. 2–3 Rounds (Optional if short on time): Curtsey Lunge to Balance x 8/side Focus on hip control, tall chest Glute Bridge...Read more