CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – For Time (Cap 20 min) 60 Power Snatches 10 Zombie Rope Climbs 40 Power Snatches 8 Zombie Rope Climbs 20 Power Snatches 6 Zombie Rope Climbs Performance Teams of 3 – For Time (Cap 20 min) 60 Power Snatches (65/45#) 10 Rope Climbs 40 Power Snatches (75/55#) 8 Rope Climbs 20 Power Snatches (95/65#) 6 Rope Climbs Compete Teams of 3 – For Time (Cap 20 min) 60 Power Snatches (95/65#) 10 Rope Climbs 40 Power Snatches (115/75#) 8 Rope Climbs 20 Power Snatches (135/95#) 6 Rope Climbs20 minute time cap Hang Snatch (Hang Snatch) At the 20 minute mark you have 10 minutes to establish a 1 RM Hang Snatch Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Posterior Chain & Core Stability Band-Resisted Good Mornings – 3×15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Back Squat Wave Every 2:30 x 7 Sets Set 1: 7 @ 65% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 1 @ 80% Set 5: 3 @ 75% Set 6: 5 @ 70% Set 7: 7 @ 65% WOD Metcon (Time) Fitness 3 Rounds For Time 12 Thrusters @50% of 1RM 12 AbMat Sit-Ups Time Cap: 8 minutes Performance 3 Rounds For Time 12 Thrusters @50% of 1RM 18 AbMat Sit-Ups Time Cap: 8 minutes Compete 3 Rounds For Time 12 Thrusters @50% of 1RM 18 GHD Sit-Ups Time Cap: 8 minutesTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Core + Hip Stability (Unilateral Focus) Do after class or later in the day: KB Suitcase Carry (50m/side) – 3 sets Focus: Core anti-lateral-flexion, shoulder stability Cossack Squats – 3×6/side...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics (AMRAP – Reps) EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring RowsFitness EMOM X 7: 4–6 Pull-up Negatives + 6–8 Ring Rows Performance EMOM X 7: 2-4 Strict Pull-ups + 6–8 Ring Rows Competition EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring Rows WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 30 Single Unders (Rest 3) x 3 Performance AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 20-30 Double Unders (Rest 3) x 3 Compete AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 30 Double Unders (Rest 3) x 3Time Cap 18 minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Mobility & Control Focused (3 Rounds Total) 90/90 Hip Transitions + Reach – 2×8/side (Hips square, tall chest, rotate slow and controlled) Hanging Hollow-Arch Swings – 3×10 (Controlled kip practice;...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Performance AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Competition AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work Midline Stability & Rotational Strength 3 Rounds (Controlled): Crossbody Dead Bug with Med Ball – 3×8/side Focus on rib cage down, no lumbar lift Lateral Bear Crawl (10m) – 3 sets Slow, knees 2” off floor, stable shoulders Standing Woodchoppers (band/cable) – 3×10/side Diagonal movement, engage core not armsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 sets Clean Pull + Hang Clean + Front Squat Complex) Moderate load across all sets (70–80% of clean) 1 Clean Pull 1 Hang Power Clean 1 Front Squat WOD Metcon (Time) Fitness 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Performance 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Compete 4 Rounds for Time 10/8 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. Posterior Chain & Stability (3 Rounds): Tempo KB Deadlifts (3-2-1) – 3×8 Slow lower, 2-sec pause at bottom, fast up Band-Resisted Monster Walks – 2×10...Read more