CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Teams of 2 For Time (split reps): 80 Deadlifts 80 Cal Row 80 DB Box Step-Overs 80 High Knees At minute 20 → Both partners complete 1 Mile Run Performance Teams of 2 For Time (split reps): 100 Deadlifts (185/115) 100 Cal Row 100 DB Box Step-Overs (35/25)(20/16) 100 Toes-to-Eye Level At minute 20 → Both partners complete 1 Mile Run Compete Teams of 2 For Time (split reps): 100 Deadlifts (225/155) 100 Cal Row 100 DB Box Step-Overs (50/35)(24/20) 100 Toes-to-Bar At minute 20 → Both partners complete 1 Mile Run Cap: 30 minutes 1-Mile Run (Time) Max Effort 1-Mile Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds B-Stance RDL (DBs, controlled) – 3×8/side Side Plank + Hip Lift – 3×0:20/side Wall Slides (seated against wall) – 3×8Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Front Squat 5×6 @ 72-75%) E2MOM x 5 WOD Metcon (Checkmark) Fitness EMOM x 12 (4 rounds): Min 1: 12 Wall Balls Min 2: 10 DB Snatches Min 3: 8 Box Step Overs Performance EMOM x 12 (4 rounds): Min 1: 15 Wall Balls (14/10) Min 2: 12 DB Snatches (alt, 35/25) Min 3: 10 Box Jump Overs (20/16) Compete EMOM x 12 (4 rounds): Min 1: 15 Wall Balls (20/14) Min 2: 12 DB Snatches (alt, 50/35) Min 3: 10 Box Jump Overs (24/20)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: Spanish Squat Hold (band behind knees) – 3×0:20 Cossack Squat – 3×6/side Seated Straddle Good Morning – 2×8Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E130MOM x 5: 3 Beat Swings + 2 Hips-to-Bar + 1 BMU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 3 Jumping Pull Ups + 3 Box Dips 50ft DB Lunges 10 Cal Bike Performance AMRAP 10 3 BMU Progression 50ft DB Lunges (35/25) 10 Cal Bike Competition AMRAP 10 3 BMU 50ft DB Lunges (50/35) 10 Cal Bike Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Wall-Facing Hollow Body Handstand Hold – 3×0:20 Hanging Knee Raise + Controlled Descent – 3×6 Banded Scap Retraction (straight-arm) – 3×12Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 10 Deadlifts @ 75% 1RM 1000m 20 Slam Balls (AHAP) 600m Run 100ft KBs Farmer Carry (AHAP) 200m Run Performance AMRAP 30 10 Deadlifts @ 75% 1RM 1200m 20 Slam Balls (AHAP) 800m Run 100ft KB Farmer Carry (AHAP) 400m Run Compete AMRAP 30 10 Deadlifts @ 75% 1RM 1 Mile Run 20 Slam Balls (AHAP) 800m Run 100ft KB Farmer Carry (AHAP) 400m Run Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Suitcase Carry (KB/DB) – 3x40m/side Glute Bridge March – 3×8/side Couch Stretch – 2×0:45/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (E2MOM x 6 1 Hang Squat Snatch + 2 OHS ) WOD Metcon (Time) Fitness 5 Rounds for Total Time 6 Power Snatches 50 Single Unders rest 1:00 after each round Performance 5 Rounds for Total Time 6 Power Snatches 115/75 30-40 Double Unders rest 1:00 after each round Competition 5 Rounds for Total Time 6 Power Snatches 155/105 40 Double Unders rest 1:00 after each round Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Overhead Squat Hold (pause in bottom, PVC/bar) – 3×0:20 Tall Snatch Pulls (light bar/BB) – 3×5 Banded Lat Stretch + Side Bend – 2×0:30/sideRead more