CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 15/12 Calorie Row 10 Dumbbell Bench Press (35/55) 100′ Single Arm Farmers Walk (35/55) per person 10 Dumbbell Bench Press (35/55) 15/12 Calorie Row Cooldown/Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) Round 1: 5 Front Squats 3 Bar Rows Round 2: 4 Front Squats 2 Pull Ups Round 3: 3 Front Squats 2 Chest to Bar WARM-UP WOD Metcon (Time) 0:00-4:00 30 Pull-ups 30 Front Squats (65/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pull-ups 20 Front Squats (95/135) – rest 2:00 – 12:00-16:00 10 Bar Muscle Ups 10 Front Squats (125/185) Cooldown/Mobility 1 min foam Roll Quads 30-sec single leg down dog (each side – focus on calf stretch)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deficit Deadlift 2RM 2 Deficit Deadlifts x 5 sets @70% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 30-40% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Partner WOD Metcon (Time) Partner 200m Partner Run 20 Synchro Wall Balls (20/14) 8 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 12 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 16 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Wall Walks Individual Option: 200m Run 20 Wall Balls (20/14) 2 Wall Walks 200m Run 20 Wall Balls (20/14) 4 Wall Walks 200m Run 20 Wall Balls (20/14) 6 Wall Walks 200m Run 20 Wall Balls (20/14) 8 Wall Walks Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard WARM-UP Warm-up (No Measure) 1. Movement Prep/Activation , 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep, 2 sets: 10 Double Unders 5 Toes to Bar WOD Metcon (Time) 100-80-60-40-20 Double Under 20 Toes to Bar after each set Cooldown/Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Coaches Notes IMPORTANT UPDATE: In an effort to reduce clutter and make the programming easier to read for athletes and coaches, all coach notes can be viewed for the entire week by clicking the link below: STRENGTH Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM) *2-3 second pause at the bottom** Rest as needed between sets * Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height ) Partner WOD Metcon (1 Rounds for time) 12 Squat Snatch (135/95) 20 Burpee Box Jump Overs (24/20) 12 Squat Snatch (135/95) @10:00 8 Squat Snatch (155/105) 20 Burpee Box Jump Overs (24/20) 8 Squat Snatch (155/105) Accessory 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)Read more