CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Tempo Back Squat (15 mins) 5 Sets of 3 Reps @ 70–75% of 1RM ) Tempo 323X 323X = 3 sec down → 2 sec hold → 3 sec up → No pause at top WOD Metcon (Time) Fitness AMRAP 8 10 Wall Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM Skill Primer (EMOM x 8) Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB Min 2: :20 Hollow Hold + 6 V-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Rounds For Time 10 Jumping Pull-Ups or Ring Rows 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Step Overs 300m Run 20 Deadlifts Performance Partner WOD – 20 Min AMRAP You Go, I Go Style...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM Strength Work (4 Sets) 6 DB Z Press 10 Strict HSPU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6-8 OHS @40% 400m Row Performance AMRAP 10 8 OHS @40% 500m Row Compete AMRAP 10 10 OHS @40% 500m RowTime Cap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 (5 Sets – Building Each Set)) 1 Clean Pull 1 Hang Power Clean 1 Front Squat 1 Push Jerk WOD Metcon (Weight) Fitness EMOM 12: Power Output Alt Min 1: 5/4 Cal Bike 4 Power Cleans @ 70% Alt Min 2: 8...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Performance AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Competition AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 5-4-3-2-1 (building each set, rest ~2:00 between) Drop Set: 2×6 @ ~70% of top single ) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Alt DB Snatch Performance 21-15-9 Wall Balls (14/10) Alt DB Snatch (35/25) Compete 21-15-9 Wall Balls (20/14) Alt DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 10 Workout Odd Minutes: 3–6 Beat Swings + 1–3 Kipping Pull-Ups or C2B Even Minutes: 30 sec Hollow Hold + 10 Scap Pull-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 High Knees 10 Burpee Box Step Overs 12...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 (Teams of 4) Pair A (working while Pair B rests): 8 Deadlifts 10 Synchro Plate Ground-to-Overhead 12 High Knees 200m Run Pair B: Max Cal Row Performance AMRAP 24 (Teams of 4) Pair A (working while...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (Every 2:00 x 6 Sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ moderate weight (~60–65%) WOD Metcon (Time) Fitness 3 Rounds for Time: 6 Power Cleans @ 60–65% (same load as above) 8 Lateral Barbell Burpees 12 Air...Read More