CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 5 Strict Press (same weight across) 5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken)) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Hand Release Push Ups 12 Russian KB Swings 16 Box Jump Overs Performance AMRAP 12 10 HSPU...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Time Cap: 20 Minutes Pair 1 : 800m Row Pair 2 : AMRAP – 10 Thrusters 8 Burpee Over the Bar Performance Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 10 Thrusters...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 40 Single Unders 10 DB Snatch (5 each arm, alternating) 10 High Knees 10 Box Step Overs Performance AMRAP 14 20-40 Double Unders 10 DB Snatch (5 each arm, alternating) 35/25 10 Toes-to-Eye Level 10 Box Jump...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Fitness EMOM x 10: Min 1: Max Strict Pull-Ups Progression Min 2: :20 Hollow Hold + :40 Rest Performance EMOM x 10: Min 1: Max Strict Pull-Ups Progression Min 2: :30 Hollow Hold + :30 Rest Competition EMOM x 10: Min 1: Max...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (1 Power Clean + 1 Hang Clean + 1 Squat Clean + 3 Front Squats) WOD Metcon (Time) Fitness 5 Power Cleans @ 60–70% 1RM 10 Front Squats 15 Burpee Over the Bar 10 Front Squats 5 Power Cleans Performance 10 Power Cleans @ 60–70%...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 3/3 Landmine Strict Press (build across sets or stay moderate) 5 Push-Ups (tempo or deficit if advanced) 10 Wall Ball Chest Throws (explosive rebound off wall)) WOD Metcon (AMRAP – Rounds and Reps) Fitness 6 Cal Row 8 alt DB Push...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Team of 3 3 Rounds: 200m Run (together) 30 Deadlifts 30 V Ups 2 Rounds: 400m Run (together) 20 Deadlifts 20 AbMat Sit Ups 1 Round: 600m Run (together) 10 Deadlifts @ 185 10 High Knees Performance Team of 3 3 Rounds:...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat (E2MOM x 5): ) 3 Tempo Back Squats @ 3131 (3 sec down, 1 sec pause at bottom, 3 sec up, 1 sec at top) WOD Metcon (Time) Fitness 5 Rounds for Time 16 Alternating DB Cleans 8 Burpees Performance 5 Rounds...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24: 800m Bike 100-ft Bear Crawl 400m Row 5 Inch Worm with Push Up 200m Ski Performance AMRAP 24: 1k Bike 50-ft DB Bear Crawl 500m Row 3 Wall Walks 250m Ski Compete AMRAP 24: 1k Bike 50-ft...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Fitness EMOM x 9 • 3 Strict Pull-Up Negatives • 6 Ring Rows Performance EMOM x 9 • 1-3 Strict Pull-Ups • 6 Ring Rows Competition EMOM x 9 • 3 Strict Pull-Ups • 6 Ring Rows WOD Metcon (AMRAP – Rounds...Read More