CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Performance AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Competition AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work Midline Stability & Rotational Strength 3 Rounds (Controlled): Crossbody Dead Bug with Med Ball – 3×8/side Focus on rib cage down, no lumbar lift Lateral Bear Crawl (10m) – 3 sets Slow, knees 2” off floor, stable shoulders Standing Woodchoppers (band/cable) – 3×10/side Diagonal movement, engage core not armsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 sets Clean Pull + Hang Clean + Front Squat Complex) Moderate load across all sets (70–80% of clean) 1 Clean Pull 1 Hang Power Clean 1 Front Squat WOD Metcon (Time) Fitness 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Performance 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Compete 4 Rounds for Time 10/8 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. Posterior Chain & Stability (3 Rounds): Tempo KB Deadlifts (3-2-1) – 3×8 Slow lower, 2-sec pause at bottom, fast up Band-Resisted Monster Walks – 2×10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 5 Strict Press (same weight across) 5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken)) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Hand Release Push Ups 12 Russian KB Swings 16 Box Jump Overs Performance AMRAP 12 10 HSPU Progression 15 Russian KB Swings (35/25) 20 Box Jump Overs (20/16) Compete AMRAP 12 10 HSPU 15 Russian KB Swings (53/35) 20 Box Jump Overs (24/20) Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Upper Body Accessory (3 Rounds): Half-Kneeling Landmine Press – 3×8/side Focus on vertical torso and full extension Banded Scapular Retractions – 3×12 Control and pause in contraction; use light resistance Alternating Bird Dog Renegade Rows – 3×10 Focus on core bracing and slow, controlled...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Time Cap: 20 Minutes Pair 1 : 800m Row Pair 2 : AMRAP – 10 Thrusters 8 Burpee Over the Bar Performance Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 10 Thrusters (65/55) 10 Burpee Over the Bar Compete Time Cap: 20 Minutes Pair 1 : 1K Row Pair 2 : AMRAP – 12 Thrusters (95/65) 10 Burpee Over the Bar20 minute time cap Switch roles once 1K is rowed Score = Rounds + Reps + Total Meters Rowed Metcon (Distance) Max Row Meters 1-Mile Run (Time) Max Effort 1-Mile Runat Minute 20 – 1 Mile Team runRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 40 Single Unders 10 DB Snatch (5 each arm, alternating) 10 High Knees 10 Box Step Overs Performance AMRAP 14 20-40 Double Unders 10 DB Snatch (5 each arm, alternating) 35/25 10 Toes-to-Eye Level 10 Box Jump Overs (20/16″) Compete AMRAP 14 40 Double Unders 10 DB Snatch (5 each arm, alternating) 50/35# 10 Toes-to-Bar 10 Box Jump Overs (24/20″)Time Cap is 14 Minutes Snatch (Build to a 1RM Snatch)Read more