CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 (Teams of 4) Pair A (working while Pair B rests): 8 Deadlifts 10 Synchro Plate Ground-to-Overhead 12 High Knees 200m Run Pair B: Max Cal Row Performance AMRAP 24 (Teams of 4) Pair A (working while Pair B rests): 8 Deadlifts (155/105) 10 Synchro Plate Ground-to-Overhead (25/15) 12 Toes-to-Eye Level 200m Run Pair B: Max Cal Row Compete AMRAP 24 (Teams of 4) Pair A (working while Pair B rests): 8 Deadlifts (225/155 or scaled) 10 Synchro Plate Ground-to-Overhead (45/25) 12 Toes-to-Bar 200m Run Pair B: Max Cal Row Rotation: Pairs switch every 2 rounds completed24 minute time cap Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Posterior Chain & Core Stability Farmer Carry + Sandbag Hold Complex – 3 rounds (build grip and core stability) Deadbug DB Pullover – 3×10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (Every 2:00 x 6 Sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ moderate weight (~60–65%) WOD Metcon (Time) Fitness 3 Rounds for Time: 6 Power Cleans @ 60–65% (same load as above) 8 Lateral Barbell Burpees 12 Air Bike Calories Performance 3 Rounds for Time: 6 Power Cleans @ 60–65% (same load as above) 10 Lateral Barbell Burpees 14 Air Bike Calories Compete 3 Rounds for Time: 6 Power Cleans @ 60–65% (same load as above) 12 Lateral Barbell Burpees 18 Air Bike CaloriesTime Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Core + Hip Stability (Unilateral Focus) Do after class or later in the day: Step-Downs (slow tempo) – 3×8/side Wall-Supported Pistol to Box – 3×6/side Banded Hip Airplanes – 2×6/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness EMOM x 40 (8 rounds through 5 stations) Min 1 : 40-sec Bike (easy/moderate pace) Min 2 : 40-sec Sled Push (light) 50m Min 3 : 40-sec Row (steady cadence) Min 4 : 40-sec Farmer Carry (50′) Min 5 : 40-sec Walking Lunges (unweighted or light DBs) Performance EMOM x 40 (8 rounds through 5 stations) Min 1 : 40-sec Bike (moderate pace) Min 2 : 40-sec Sled Push (moderate) 50m Min 3 : 40-sec Row (steady cadence) Min 4 : 40-sec Farmer Carry (50′) Min 5 : 40-sec Walking Lunges (35s/25s) Compete EMOM x 40 (8 rounds through 5 stations) Min 1 : 40-sec Bike (moderate pace) Min 2 : 40-sec Sled Push (heavy) 50m Min 3 : 40-sec Row (steady cadence) Min 4 : 40-sec Farmer Carry (50′) Min 5 : 40-sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 8 Even Minutes: 2 Strict HSPU (or Seated DB Press, Box Strict, Wall Walks) Odd Minutes: 6 Kipping HSPU (or Box Kip, DB Push Press, Kip to 1 AbMat) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 mins 8 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Performance AMRAP 3 mins 10 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Competition AMRAP 3 mins 10 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work Midline Stability & Rotational Strength World’s Greatest Stretch – 2×6/side Tall Kneeling Band Rotations – 3×8/side Hollow Body Flutter Kicks – 3×20Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Every 2:30 x 4 Sets ) 4 Front Squats @ 21X1 Tempo (~65–75%) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Box Step Ups 50 Single Unders after each round Performance 21-15-9 Wall Balls (14/10) Box Jumps (20/16″) 30-50 Double Unders after each round Compete 21-15-9 Wall Balls (20/14) Box Jumps (24/20″) 50 Double Unders after each round 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. Shoulder & Pulling Strength DB Reverse Fly to External Rotation – 3×10 (light, controlled) Archer Ring Rows – 2×6/side (control the lateral pull) Tempo Inverted Rows (3-sec down) – 3×8 (horizontal pull focus)Read more