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...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...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...Read 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...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (EMOM x 10: • Min 1: 4 Strict Press @ 70–75% • Min 2: Single Arm DB Overhead Carry – 50 ft per arm (Heavy but stable) ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 DB Push Press 12 Box...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 – You Go, I Go (split as needed): 20 Cal Bike 20 Wall Balls 20 AbMat Sit-Ups Performance Teams of 2 – You Go, I Go (split as needed): 30 Cal Bike 30 Wall Balls...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (Barbell Complex (E2MOM x 5): 1 Power Clean + 1 Hang Clean + 1 Jerk) • Start ~60% of 1RM • Build each set if positions stay sharp • Final round should feel heavy but crisp WOD Metcon (Time) Fitness 4 Rounds for Time (Rest...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) E3MOM x 4 4 Sets ascending Accessory Superset 8 DB Arnold Press (moderate weight) 15 Banded Overhead Triceps Extensions 20 Plate Front Raises (light–moderate) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 AbMat Sit-Ups 15 R KB Swings 35/25 30 Single...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Fitness 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single KB, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (bodyweight) Performance 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max...Read More

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