CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 5 Strict Press (same weight across) 5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken)) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Hand Release Push Ups 12 Russian KB Swings 16 Box Jump Overs Performance AMRAP 12 10 HSPU Progression 15 Russian KB Swings (35/25) 20 Box Jump Overs (20/16) Compete AMRAP 12 10 HSPU 15 Russian KB Swings (53/35) 20 Box Jump Overs (24/20) Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Upper Body Accessory (3 Rounds): Half-Kneeling Landmine Press – 3×8/side Focus on vertical torso and full extension Banded Scapular Retractions – 3×12 Control and pause in contraction; use light resistance Alternating Bird Dog Renegade Rows – 3×10 Focus on core bracing and slow, controlled...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Time Cap: 20 Minutes Pair 1 : 800m Row Pair 2 : AMRAP – 10 Thrusters 8 Burpee Over the Bar Performance Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 10 Thrusters (65/55) 10 Burpee Over the Bar Compete Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 12 Thrusters (95/65) 10 Burpee Over the Bar20 minute time cap Switch roles once 1K is rowed Score = Rounds + Reps + Total Meters Rowed Metcon (Distance) Max Row Meters 1-Mile Run (Time) Max Effort 1-Mile Runat Minute 20 – 1 Mile Team runRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 40 Single Unders 10 DB Snatch (5 each arm, alternating) 10 High Knees 10 Box Step Overs Performance AMRAP 14 20-40 Double Unders 10 DB Snatch (5 each arm, alternating) 35/25 10 Toes-to-Eye Level 10 Box Jump Overs (20/16″) Compete AMRAP 14 40 Double Unders 10 DB Snatch (5 each arm, alternating) 50/35# 10 Toes-to-Bar 10 Box Jump Overs (24/20″)Time Cap is 14 Minutes Snatch (Build to a 1RM Snatch)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Fitness EMOM x 10: Min 1: Max Strict Pull-Ups Progression Min 2: :20 Hollow Hold + :40 Rest Performance EMOM x 10: Min 1: Max Strict Pull-Ups Progression Min 2: :30 Hollow Hold + :30 Rest Competition EMOM x 10: Min 1: Max Strict Pull-Ups Min 2: :30 Hollow Hold + :30 Rest Gymnastics WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 12 Alt DB Snatch 4 Inch Worm to Shoulder Taps 9/6 Cal Bike Performance AMRAP 12: 12 Alt DB Snatch 35/25 4 Chest-to-Wall Shoulder Taps 12/9 Cal Bike Compete AMRAP 12: 12 Alt DB Snatch 50/35 6 Chest-to-Wall Shoulder Taps 15/12 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (1 Power Clean + 1 Hang Clean + 1 Squat Clean + 3 Front Squats) WOD Metcon (Time) Fitness 5 Power Cleans @ 60–70% 1RM 10 Front Squats 15 Burpee Over the Bar 10 Front Squats 5 Power Cleans Performance 10 Power Cleans @ 60–70% 1RM 10 Front Squats 20 Burpee Over the Bar 10 Front Squats 10 Power Cleans Compete 10 Power Cleans @ 60–70% 1RM 15 Front Squats 20 Burpee Over the Bar 15 Front Squats 10 Power CleansTime Cap 10 MinutesRead more