CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – AMRAP 16: 9 Snatch 12 Box Step Overs 15 Cal Bike Performance Teams of 3 – AMRAP 16: 9 Snatch (105/75) 12 Box Jump Overs 20/16 15 Cal Bike Compete Teams of 3 –...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 4×10 @ 65% of 1RM ) E230MOM x 4 WOD Metcon (Time) Fitness For Time: 30-20-10 DB Thrusters 1-3-5 Zombie Rope Climbs 200m Run after each rd Performance For Time: 30-20-10 DB Thrusters 35s/25s 1-3-5 Rope Climbs 200m Run after each rd...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Tempo Deadlift 6×3 @ 3131) E2MOM x 6 WOD Metcon (AMRAP – Rounds and Reps) Fitness For Time – 4 Rounds 200m Row 10 Deadlifts 10 Jumping Pull-Ups Performance For Time – 4 Rounds 250m Row 10 Deadlifts (155/105) 10 Pull-Ups Competition For Time –...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness For Time 100 Single-Unders 600m Run 50 Abmat SitUps 1200m Mile Run 50 Abmat SitUps 600m Run 100 Single-Unders Performance For Time 80-100 Double-Unders 800m Run 30 GHD Sit-Ups 1 Mile Run 30 GHD Sit-Ups 800m Run 80-100 Double-Unders Compete For Time 100...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch + 1 Hang Squat Snatch) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 10 min): 30–20–10 Wall Balls DB Lunges Performance For Time...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (Push Press E2MOM 5×3 @ 85–90% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 5 Shoulder-to-Overhead 10 High Knees 8/6 Cal Bike Performance AMRAP 9 5 Shoulder-to-Overhead (95/65) 10/8 Toes-to-Eye Level 12/10 Cal Bike Compete AMRAP 9 5 Shoulder-to-Overhead (135/95) 10...Read More

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