Category

WOD
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...
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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...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 10 Workout Odd Minutes: 3–6 Beat Swings + 1–3 Kipping Pull-Ups or C2B Even Minutes: 30 sec Hollow Hold + 10 Scap Pull-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 High Knees 10 Burpee Box Step Overs 12...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 (Teams of 4) Pair A (working while Pair B rests): 8 Deadlifts 10 Synchro Plate Ground-to-Overhead 12 High Knees 200m Run Pair B: Max Cal Row Performance AMRAP 24 (Teams of 4) Pair A (working while...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (Every 2:00 x 6 Sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ moderate weight (~60–65%) WOD Metcon (Time) Fitness 3 Rounds for Time: 6 Power Cleans @ 60–65% (same load as above) 8 Lateral Barbell Burpees 12 Air...
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CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness EMOM x 40 (8 rounds through 5 stations) Min 1 : 40-sec Bike (easy/moderate pace) Min 2 : 40-sec Sled Push (light) 50m Min 3 : 40-sec Row (steady cadence) Min 4 : 40-sec Farmer Carry (50′) Min 5...
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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...
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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...
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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...
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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...
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