CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness AMCAP 30 Bike, Row, Ski or 150m Run Perform 2 Power Cleans every 15 Calories Performance AMCAP 30 Bike, Row, Ski or 200m Run Perform 2 Power Cleans every 20 Calories/200m Compete Same as Rx Goal: 200-300 Calories Athletes choose the load for cleans. Complete each set under 30 seconds. Keep your heels down as long as possible on the first and second pull…be patient!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (10x(1+1+1)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch WOD Power Snatch (AHAP 15) Snatch (AHAP 15) Work to a heavy single near threshold. Establish footwork and receiving positions early while the weight is light. Rest as needed between sets.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian KB Swings Performance 18-15-12-9-6 Toes to Bar American Swings (53/35) Compete 21-18-15-12-9 Toes to Bar American Swings (53/35) Goal: 8-10 Minutes Cap: 12 Minutes Midline Stability workout after big deadlifts. Unbroken KB Swings and attack the toes to bar in short, quick sets. Be prepared for things to get grippy.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 1500m Row 90 Wallballs 80 DB Deadlifts 70 Horizontal Bar Push Ups 60 Knees to Chest 50 Step Ups 40 Up/Downs 30 Hang Clean 20 Cal Bike 10 DB Thrusters 1500m Row Performance 2000m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70 Hand Release Push Ups 60 Toes to Bar 50 Step Ups/Box Jumps (24/20) 40 Burpees 30 Power Cleans (135/95) 20 Cal Bike (each) 10 Thrusters (135/95) 2000m Row Compete Same as Rx Goal: Under 30 Minutes Cap: 35 Minutes Alternate as needed with your partner. Choose a weight on the DB or barbell that keeps you moving. Settle in early, it’s a long one.Read more