CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×1+, Last Set at 85%) Front Squat (7×1+, Last Set at 85%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (Time) Fitness 4 Rounds for Time 250m Run 10 Wallballs 2 Zombie Climbs Performance 4 Rounds for Time 400m Run 15 Wallballs (20/14) 2 Rope Climbs Compete For Time 1600m Run 60 Wallballs (20/14) 8 Rope Climbs Goal: 14-16 Minutes Cap: 18 Minutes Unbroken sets of wallballs or big sets. Set the feet, step and stand on rope climbs.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×1+, Last Set at 85%) Bench Press (7×1+, Last Set at 85%) Slant Board RDLs (7×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 7×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 24 Calorie Row/Ski 10 Horizontal Bar Push Ups 100m Farmers Carry Performance AMRAP 15 32 Calorie Row/Ski 15 Hand Release Push Ups 100m Farmers Carry (35/25) Compete AMRAP 15 40 Calorie Row/Ski 20 Hand Release Push Ups 100m Farmers Carry (50/35) Goal: 3-5 Rounds Choose a calorie goal to get you back on the floor under 2:00. Switch hands on the Farmers Carry at the halfway point.Read more

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