CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 3/3 Landmine Strict Press (build across sets or stay moderate) 5 Push-Ups (tempo or deficit if advanced) 10 Wall Ball Chest Throws (explosive rebound off wall)) WOD Metcon (AMRAP – Rounds and Reps) Fitness 6 Cal Row 8 alt DB Push Press 6 Hand Release Push Ups Performance AMRAP 9 8 Cal Row 8 alt DB Push Press (35/25) 6 HSPU Progression Compete AMRAP 9 10 Cal Row 8 alt DB Push Press (50/35) 6 HSPURead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Team of 3 3 Rounds: 200m Run (together) 30 Deadlifts 30 V Ups 2 Rounds: 400m Run (together) 20 Deadlifts 20 AbMat Sit Ups 1 Round: 600m Run (together) 10 Deadlifts @ 185 10 High Knees Performance Team of 3 3 Rounds: 400m Run (together) 30 Deadlifts @ 165/115 30 Toes 2 Eye level 2 Rounds: 600m Run (together) 20 Deadlifts @ 175/125 20 Toes 2 Eye level 1 Round: 800m Run (together) 10 Deadlifts @ 185/135 10 Toes 2 Eye level Compete Team of 3 3 Rounds: 400m Run (together) 30 Deadlifts @ 225/165 30 T2B 2 Rounds: 600m Run (together) 20 Deadlifts @ 255/175 20 T2B 1 Round: 800m Run (together) 10 Deadlifts @ 285/185 10 T2B30 minute time capRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat (E2MOM x 5): ) 3 Tempo Back Squats @ 3131 (3 sec down, 1 sec pause at bottom, 3 sec up, 1 sec at top) WOD Metcon (Time) Fitness 5 Rounds for Time 16 Alternating DB Cleans 8 Burpees Performance 5 Rounds for Time 20 Alternating DB Cleans 35/25 10 Burpees Over the DB (BOTDB) Compete 5 Rounds for Time 20 Alternating DB Cleans 50/35 10 Burpees Over the DB (BOTDB)Time Cap is 12 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24: 800m Bike 100-ft Bear Crawl 400m Row 5 Inch Worm with Push Up 200m Ski Performance AMRAP 24: 1k Bike 50-ft DB Bear Crawl 500m Row 3 Wall Walks 250m Ski Compete AMRAP 24: 1k Bike 50-ft Handstand Walk 500m Row 5 Wall Walks 250m SkiTime Cap 24 minutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Fitness EMOM x 9 • 3 Strict Pull-Up Negatives • 6 Ring Rows Performance EMOM x 9 • 1-3 Strict Pull-Ups • 6 Ring Rows Competition EMOM x 9 • 3 Strict Pull-Ups • 6 Ring Rows WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 Cal Row 20 AbMat Sit-Ups 10 DB Deadlifts Performance AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 35s/25s Compete AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 50s/35sRead more