CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – AMRAP 16: 9 Clean and Jerks 12 Box Step Overs 200m Run Performance Teams of 3 – AMRAP 16: 9 Clean and Jerks 95/65 12 Box Jump Overs 20/16 200m Run Compete Teams of...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 1 RM ) E230MOM x 6 WOD Metcon (Time) Fitness 4 Rds 15 DB Front Squats 3 Zombie Rope Climbs Performance 4 Rds 20 DB Front Squats 35/25 3 Zombie Rope Climbs Compete 4 Rds 25 DB Front Squats 50/35 3 Rope...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Tempo Deadlift 7×1 ) E2MOM x 7 WOD Metcon (Time) Fitness 4 Rounds 15 Deadlifts 10 HSPU Progression Performance 4 Rounds 15 Deadlifts 185/125 10 HSPU Progression Competition 4 Rounds 15 Deadlifts 225/155 10 HSPUTime Cap 14 mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Fitness E9MOM x 3 300m Run 30 Wall Balls 400m Row 30 Lunges Performance E9MOM x 3 400m Run 30 Wall Balls 14/10 500m Row 30 Lunges 35/20 Compete E9MOM x 3 400m Run 30 Wall Balls 20/14 500m Row 30...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch ) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 12 min): 4 Rds 20 DB Snatch 10 DB Box Step Overs Performance For...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Weightlifting Variable Reps & Sets) Building to a 3RM, 2RM, 1RM WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 40 Single Unders 10 High Knees Performance AMRAP 9 20-30 Double Unders 10 Toes 2 Eye Level Compete AMRAP 9 40 Double Unders...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 AMRAP 10 10 Power Snatch 20 Cal Bike rest 1 min AMRAP 10 10 Cal Ski/Row 20 Push Jerks Performance Teams of 2 AMRAP 10 10 Power Snatch (95/65) 20 Cal Bike rest 1 min...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Front Squat 6×3 @ 80%) E2MOM x 6 WOD Metcon (Time) Fitness For Time: 9-8-7-6-5-4-3-2-1 Front Squat @ 50% of today’s top set Burpee Performance For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat @ 50% of today’s top set Lateral Bar Burpee Compete For Time: 10-9-8-7-6-5-4-3-2-1 Front...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM x 5 -3 Lats to Fly + 3 Jumping BMU + 3 BMU -20 Hollow Rocks (scale: tuck position or 0:20 hollow hold) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 24 DB Lunges 6 Jumping PU + 6 Box Dips...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 10 Deadlifts 1200m Run 300m Dball Burden Carry 1200m Run 10 Deadlifts Performance 10 Deadlifts (225/155) 1 Mile Run 400m Dball Burden Carry 1 Mile Run 10 Deadlifts (225/155) Compete 10 Deadlifts (315/225) 1 Mile Run 400m Dball Burden Carry 1 Mile Run...Read More