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

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM Skill Primer (EMOM x 8) Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB Min 2: :20 Hollow Hold + 6 V-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Rounds For Time 10 Jumping Pull-Ups or Ring Rows 15...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Step Overs 300m Run 20 Deadlifts Performance Partner WOD – 20 Min AMRAP You Go, I Go Style...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM Strength Work (4 Sets) 6 DB Z Press 10 Strict HSPU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6-8 OHS @40% 400m Row Performance AMRAP 10 8 OHS @40% 500m Row Compete AMRAP 10 10 OHS @40% 500m RowTime Cap...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 (5 Sets – Building Each Set)) 1 Clean Pull 1 Hang Power Clean 1 Front Squat 1 Push Jerk WOD Metcon (Weight) Fitness EMOM 12: Power Output Alt Min 1: 5/4 Cal Bike 4 Power Cleans @ 70% Alt Min 2: 8...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Performance AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Competition AMRAP...Read More

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 5-4-3-2-1 (building each set, rest ~2:00 between) Drop Set: 2×6 @ ~70% of top single ) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Alt DB Snatch Performance 21-15-9 Wall Balls (14/10) Alt DB Snatch (35/25) Compete 21-15-9 Wall Balls (20/14) Alt DB...Read More