CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness E2MO2M 12 Russian Swings Max Calorie Row/Ski Rest 2 Minutes between Rounds Performance E2MO2M 15 Russian Swings (53/35) Max Calorie Row/Ski Rest 2 Minutes between Rounds Compete E2MO2M 15 Russian Swings (70/53) Max Calorie Row/Ski Rest 2 Minutes between Rounds Goal: 120+ Reps Unbroken KB Swings. 1:15+ left for calories each round. Settle in early on the row/ski and gradually ramp up the tempo each round.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3+, Last Set at 80%) Front Squat (7×3+, Last Set at 80%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 8 Step Ups 8 Abmat Sit Ups Performance AMRAP 12 12/10 Cal Bike 10 Box Jumps or Step Ups (24/20) 10 Stick Sit Ups Compete AMRAP 12 15/12 Cal Bike 10 Box Jumps (24/20) 10 GHD Sit Ups Goal: 3+ Rounds Settle in to a pace that allows you to transition smoothly. Choose a sit up progression that allows you 1-2 sets to complete. Scale reps before scaling the movement.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Hang Power Snatch (10x(1+2). Working on extension and speed under the bar. Lighter to moderate weight.) WOD Metcon (Time) Fitness 5-4-3-2-1 Up Downs Hang Power Snatches 150m Run Performance 5-4-3-2-1 Burpees over Bar Hang Power Snatches (95/65) 200m Run Compete 5-4-3-2-1 Burpees over Bar Hang Power Snatches (135/95) 200m Run Goal:7-11 Minutes Cap: 12 Minutes Keep the rest to a minimum during transitions. Active shoulders while pushing the barbell overhead. Slow your run down as needed to be fresh coming inside.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 25 Lunges 20 Russian Swings 15 Cal Bike 10 Burpee Deadlifts Performance 5 Rounds for Time 40 Lunges 30 Russian Swings (53/35) 20 Cal Bike 10 Devils Press (35/25) Compete 5 Rounds for Time 40 Lunges 30 American Swings (53/35) 20 Cal Bike 10 Devils Press (50/35) Goal: 25-30 Minutes Cap: 30 Minutes Alternate reps/calories as needed. Settle in for a long workout early. Pick a good partner and have some fun.Read more