CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 8 Even Minutes: 2 Strict HSPU (or Seated DB Press, Box Strict, Wall Walks) Odd Minutes: 6 Kipping HSPU (or Box Kip, DB Push Press, Kip to 1 AbMat) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 mins 8 Cal...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Every 2:30 x 4 Sets ) 4 Front Squats @ 21X1 Tempo (~65–75%) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Box Step Ups 50 Single Unders after each round Performance 21-15-9 Wall Balls (14/10) Box Jumps (20/16″) 30-50 Double Unders after each round Compete...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 6 Minute 1: 5–8 Beat Swings + :10 Hollow Hold Minute 2: 3–6 Kipping Pull-Ups or Progressions WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 *one partner works at a time Fitness AMRAP 24 24 Jumping Pull-Ups or Ring Rows...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – For Time (Cap 20 min) 60 Power Snatches 10 Zombie Rope Climbs 40 Power Snatches 8 Zombie Rope Climbs 20 Power Snatches 6 Zombie Rope Climbs Performance Teams of 3 – For Time (Cap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Back Squat Wave Every 2:30 x 7 Sets Set 1: 7 @ 65% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 1 @ 80% Set 5: 3 @ 75% Set 6: 5 @ 70% Set 7: 7 @ 65% WOD...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics (AMRAP – Reps) EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring RowsFitness EMOM X 7: 4–6 Pull-up Negatives + 6–8 Ring Rows Performance EMOM X 7: 2-4 Strict Pull-ups + 6–8 Ring Rows Competition EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring Rows WOD...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Performance AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light)...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 sets Clean Pull + Hang Clean + Front Squat Complex) Moderate load across all sets (70–80% of clean) 1 Clean Pull 1 Hang Power Clean 1 Front Squat WOD Metcon (Time) Fitness 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 5 Strict Press (same weight across) 5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken)) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Hand Release Push Ups 12 Russian KB Swings 16 Box Jump Overs Performance AMRAP 12 10 HSPU...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Time Cap: 20 Minutes Pair 1 : 800m Row Pair 2 : AMRAP – 10 Thrusters 8 Burpee Over the Bar Performance Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 10 Thrusters...Read More