CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 1500m Row 90 Wallballs 80 DB Deadlifts 70 Horizontal Bar Push Ups 60 Knees to Chest 50 Step Ups 40 Up/Downs 30 Hang Clean 20 Cal Bike 10 DB Thrusters 1500m Row Performance 2000m Row 90 Wallballs (20/14) 80 Deadlifts (135/95) 70 Hand Release Push Ups 60 Toes to Bar 50 Step Ups/Box Jumps (24/20) 40 Burpees 30 Power Cleans (135/95) 20 Cal Bike (each) 10 Thrusters (135/95) 2000m Row Compete Same as Rx Goal: Under 30 Minutes Cap: 35 Minutes Alternate as needed with your partner. Choose a weight on the DB or barbell that keeps you moving. Settle in early, it’s a long one.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch + Low Hang Snatch (10x(1+1)) WOD Metcon (Time) Fitness 600m Run 10 Ring Rows or Ring Transitions 10 Inchworms to Push Ups 20 DB Snatch, Right 20 DB Snatch, Left Performance For Time 800m Run 10 Jumping Muscle Ups 8 Wall Walks 20 DB Snatch, Right (35/25) 20 DB Snatch, Left (35/25) Compete For Time 1000m Run 10 Muscle Ups 10 Wall Walks 20 DB Snatch, Right (50/35) 20 DB Snatch, Left (50/35) Goal: Finish Cap: 12 Minutes Work on your hardest muscle up variation. Challenge yourself with at least one movement. Don’t let the first 3 movements slow down your chance to finish. Keep on moving!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×5, Last Set at 65%) Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 21-15-9 Deadlifts DB Reverse Lunges Rest 1 Minute 9-6-3 Power Cleans DB Reverse Lunges Performance 21-15-9 Deadlifts (135/95) DB Reverse Lunges (35s/25s) Rest 1 Minute 9-6-3 Power Cleans (135/95) DB Reverse Lunges (35s/25s) Compete 21-15-9 Deadlifts (185/125) DB Reverse Lunges (50s/35s) Rest 1 Minute 9-6-3 Power Cleans (185/125) DB Reverse Lunges (50s/35s) Goal: 8-12 Minutes Cap: 15 Minutes Light to moderate deadlift load, moderate to heavy clean load. Glutes, grip, and lower back have the potential to fatigue. Focus on set up.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 5 Rounds for Time 400m Row 750mBike/300m Run Rest 3 Minutes between Rounds Performance 5 Rounds for Time 500m Row 1000m Bike/400m Run Rest 3 Minutes between Rounds Compete Same as Rx Goal: 4:30 or less each round. Do your best to set the pace in round 1 and hold each round within +/- 3/5 seconds. Improve your row timing, stroke rate, and return for efficiency. It’s a moderate run. Stay relaxed, work on stride length, and accelerate on the back 200m.Read more