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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (4 x 4 Sets Building) 4 Reps each set, 1 ¼ front squat Build across sets to a heavy (but quality) set WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Hang Cleans @ 50% 40 Single Unders Performance 5 Rounds for Time: 10...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Strict Press – E2MOM x 5: • 7 @ 63% • 5 @ 68% • 3 @ 73% • 5 @ 68% • 7 @ 63%) WOD Metcon (3 Rounds for time) Fitness E4MOM x 3 Rounds: 4 Snatch @ 60% 6 Cal Bike...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Workout: For Time Teams of 3 Buy-In: 75 Cal Row Then: 9 Rounds 18 Wall Balls 18 Box Step-Overs Cash-Out: 75 Cal Row Performance Workout: For Time Teams of 3 Buy-In: 90 Cal Row Then: 9 Rounds 24 Wall Balls (14/10) 24...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 4 Rounds for Time: 1 Round of DT (9 Deadlifts, 6 Hang Power Cleans, 3 Push Jerks) 3 Inch Worms with a Push Up Performance 4 Rounds for Time: 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks @...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 Minutes: 15 Cal Row 60 Single-Unders 15 Cal Bike 10 Burpees 15 Cal Ski Performance AMRAP 24 Minutes: 20 Cal Row 30-60 Double-Unders 20 Cal Bike 10 Burpees 20 Cal Ski Compete AMRAP 24 Minutes: 20 Cal...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (Fitness EMOM X 9 1 Zombie Rope Climb + 3-5 Ring Rows Performance EMOM X 9 1 Rope Climb + 3 Pull Up Negatives Competition EMOM X 9 1 Rope Climb + 3 S PU) Focus: Control should be shown across sets. Athlete should...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E2MOM x 5 Back Squat – Wave Load (E2MOM x 5) Set 1. 7 @ 70% Set 2. 5 @ 75% Set 3. 3 @ 80% Set 4. 5 @ 75% Set 5. 7 @ 75%) WOD Metcon (AMRAP – Rounds and Reps) Fitness...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push up (EMOM X 8) Fitness 6 Seated Arnold Press Performance 2-4 Strict Handstand Push ups or 6 Arnold Press Competition 6-8 Strict Handstand Push Ups WOD Metcon (3 Rounds for time) Fitness E5MOM x 3 Each Round: 5 Cal Bike 8 SlamBall 5...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 18 3 00m Run 4 0 DB Snatch 3 00m Run 4 0 DB Hang Cleans 3 00m Run 4 0 Single-Arm Devil Press Performance AMRAP 18 400m Run 50 DB Snatch (35/25) 400m Run 50 DB Hang Cleans...Read More