CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Every 10 minutes x 3 Rounds (30 min total): Fitness 200m Row 100m Farmer Carry 200m Run 10 Deadlifts @ 60% 400m Bike 20 KB Side Lunges Performance 250m Row 100m Farmer Carry (35s/25s) 200m Run 10 Deadlifts @ 65% 500m...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (E2MOM x 5 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat) 5 working sets, building to moderate load (60 ~75%) WOD Metcon (Checkmark) Fitness EMOM x 12 3 Snatches @ 70% 20 Single Unders Performance EMOM x 12 3 Snatches @...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (Push Press – 5×3 @ ~80%) E230MOM x 5 Sets Ascending WOD Metcon (Time) Fitness 4 Rounds for Time: 20 AbMat Sit-Ups 10/8 Cal Echo Bike 10 DB Push Press Performance 4 Rounds for Time: 20 AbMat Sit-Ups 12/10 Cal Echo Bike 10 DB...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 Partner 1: 150m Run Partner 2: 4 Jumping Pull-ups + 8 Push-ups + 12 Air Squats Partner 3: Rest (rotate stations after each completes a full station) Performance AMRAP 20 Partner 1: 200m Run Partner 2:...Read More

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