CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Fitness 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single KB, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (bodyweight) Performance 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (20/16″, bodyweight or light DBs) Competition 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (24/20″, bodyweight or light DBs) Time Cap: 36 Minutes Total Work + 6 Min Rest = 42 Total Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Sets: Quadruped Shoulder Taps x 20 total...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Tempo Back Squat (15 mins) 5 Sets of 3 Reps @ 70–75% of 1RM ) Tempo 323X 323X = 3 sec down → 2 sec hold → 3 sec up → No pause at top WOD Metcon (Time) Fitness AMRAP 8 10 Wall Balls 8 Goblet Squats (moderate KB/DB) 6 Burpees Performance AMRAP 8 10 Wall Balls (14/10) 8 Goblet Squats (moderate KB/DB) 6 Burpees Over the Ball Compete AMRAP 8 10 Wall Balls (20/14) 8 Goblet Squats (heavy KB/DB) 6 Burpees Over the Ball Time Cap: 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. 3 Sets: 20m Single Arm OH DB Carry + March (focus on posture + control) 8/side Tall Kneeling Landmine Press w/ Rotation :20 Arch HoldRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM Skill Primer (EMOM x 8) Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB Min 2: :20 Hollow Hold + 6 V-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Rounds For Time 10 Jumping Pull-Ups or Ring Rows 15 Box Step Overs 20 KB Swings Performance 4 Rounds For Time 10 Pull-Ups 15 Box Jump Overs (20/16″) 20 KB Swings (35/25) Compete 4 Rounds For Time 10 C2B Pull-Ups 15 Box Jump Overs (24/20″, no step-ups) 20 KB Swings (53/35) Time – Cap 12 Minutes 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. Posterior Chain & Core Stability: 3 Sets of: 10 DB RDL + DB Row Combo 12 Stability Ball Hamstring Curls 10/side Standing Pallof Press...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Step Overs 300m Run 20 Deadlifts Performance Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Jump Overs (20/16) 400m Run 20 Deadlifts (155/105) Compete Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Jump Overs (24/20) 400m Run 20 Deadlifts (225/155)20 minute time cap Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 2 Sets Each: 15 Weighted Glute Bridges 10 Side-Lying Clamshells w/ mini-band :30 Hanging Lat Stretch Accessory Focus: Reinforce posterior activation, lateral glute stability, and decompress spine/shoulders post-deadliftingRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM Strength Work (4 Sets) 6 DB Z Press 10 Strict HSPU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6-8 OHS @40% 400m Row Performance AMRAP 10 8 OHS @40% 500m Row Compete AMRAP 10 10 OHS @40% 500m RowTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: 3 Rounds: 10 DB Y-Raise (thumbs up, slow tempo) 20 Banded Overhead Triceps Extensions :30 Wall-Facing Overhead Hold Accessory Goal: Improve overhead positioning, posterior shoulder stability, and triceps support for vertical pressingRead more