CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Checkmark) E2MOM x 5 (10 min): 50′ Single DB OH Walk 10 DB Plank Pull-Throughs :30 Hollow Hold WOD Metcon (Time) Fitness 5 Rounds for Time: 5 Single Arm DB OH Lunges (each) 10 AbMat Sit-Ups 12/10 Cal Row Performance 5 Rounds for Time: 6 Single Arm DB OH Lunges (each)(35/25) 10 GHD Sit-Ups 15/12 Cal Row Compete 5 Rounds for Time: 6 Single Arm DB OH Lunges (each)(50/35) 12 Weighted GHD Sit-Ups (WB 20/14) 15/12 Cal Row Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Bottoms-Up KB OH Hold (standing) – 3x20s/side Side-Lying External Rotations – 3×12/side Deep Lunge w/ Elbow-to-Instep + Rotation – 2×6/side Purpose: reinforce shoulder health, overhead stability, and long-term pressing mechanics.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 – AMRAP 24: 10 Deadlifts 20 Sandbag Lunges 10 Synchro Jumping Pull-Ups 200m Run Performance Teams of 2 – AMRAP 24: 10 Deadlifts (155/105) 20 Sandbag Lunges 7-10 Synchro Pull-Ups 200m Run Compete Teams of 2 – AMRAP 24: 10 Deadlifts (225/155) 20 Sandbag Lunges 10 Synchro Pull-Ups 200m Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Farmer Carry (heavy) – 3x40m GHD Hip Extensions – 3×15 Pallof Press Hold – 3×15 sec/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 4×8 @ 70%) E230MOM x 4 sets WOD Metcon (AMRAP – Rounds and Reps) Fitness For Time (8 min cap): 21-15-9 DB Thrusters Burpees Performance For Time (8 min cap): 21-15-9 DB Thrusters (35/25s) Burpees Over the DB Compete For Time (8 min cap): 21-15-9 DB Thrusters (50s/35s) Burpees Over the DBTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: Banded Lateral Walks – 2×15 steps/side Single-Leg Glute Bridge Hold – 3×0:20/side Weighted Ankle Stretch on Box – 2×0:30/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 12: Minute 1: 2-12 Toes-to-Bar (ladder by 2 each round) Minute 2: 1-6 Bar Muscle-Ups (ladder by 1 each round) WOD Metcon (AMRAP – Rounds and Reps) Fitness 12 Min AMRAP: 6 High Knees 12 Wall Balls 200m Run Performance 12 Min AMRAP: 6 Toes-to-Eye Level 12 Wall Balls (14/10) 200m Run Competition 12 Min AMRAP: 6 Toes-to-Bar 12 Wall Balls (20/14) 200m Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Scap Pull-Ups – 3×8 Hanging Hollow-Arch Swings – 3×10 Side Plank + Hip Lift – 3×10/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Every 10 minutes x 3 Rounds (30 min total): Fitness 200m Row 100m Farmer Carry 200m Run 10 Deadlifts @ 60% 400m Bike 20 KB Side Lunges Performance 250m Row 100m Farmer Carry (35s/25s) 200m Run 10 Deadlifts @ 65% 500m Bike 20 KB Side Lunges (35s/25s) Compete 250m Row 100m Farmer Carry (53s/35s) 200m Run 10 Deadlifts @ 65% 500m Bike 20 KB Side Lunges (53s/35s) Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) 90/90 Hip Transitions – 2×10/side Deadbug Hold w/ Med Ball Press – 3×20 sec Cat-Cow to Thread-the-Needle – 2×6/side Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.Read more