CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat E2MOM x 5 3 Tempo BS Ascending 3131 ) Tempo is 3 descent 1 hold at bottom 3 ascent 1 hold at top WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 14 Alternating Dumbbell Lunges 12 AbMat Sit-Ups Rest 3:00 x 3 Performance AMRAP 3 20 Alternating Dumbbell Lunges 35/25 12 AbMat Sit-Ups Rest 3:00 x 3 Compete AMRAP 3 20 Alternating Dumbbell Lunges (50/35#) 12 GHD Sit-Ups Rest 3:00 x 3Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push up (EMOM X 8) Fitness 6/6 KB Z Press Performance 1-3 Strict Handstand Push ups or 6/6 KB Z Press Competition 4-6 Strict Handstand Push Ups WOD Metcon (4 Rounds for time) Fitness E4MOM X 4 8 Cal Row 6 Russian Kettlebell Swings 4 Burpees 6 Russian Kettlebell Swings 8 Cal Row Performance E4MOM X 4 8 Cal Row 8 Russian Kettlebell Swings (35/25#) 6 Burpees 8 Russian Kettlebell Swings 8 Cal Row Compete E4MOM X 4 10 Cal Row 8 Russian Kettlebell Swings (53/35#) 6 Burpees 8 Russian Kettlebell Swings 10 Cal RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Reps) Fitness AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpees to a 6” Target 10 Russian Swings 30 Single Unders Performance AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Pull Ups 10 Russian Swings (53/35) 30 Double Unders Compete AMRAP 24 Partner A: Cal Row/Ski Partner B: 1 Round of 5 Burpee Chest to Bar Pull Ups 10 American Swings (53/35) 30 Heavy Single Unders Goal: Max Calories Rotate on the row/ski as Partner B finishes one full round. Aim for 2:00 per round. Fist bumps, high fives, shakas.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch + Power Snatch (10x(1+1)) Build to a weight slightly heavier than you intend to use for the workout. WOD Metcon (Time) Fitness 5 Rounds for Time 200/150m Row 5 Power Snatches Performance 5 Rounds for Time 250/200m Row 5 Power Snatches (95/65) Compete 5 Rounds for Time 300/250m Row 5 Power Snatches (135/95) Goal: 10-12 Minutes Cap: 15 Minutes Push the pace on the rower. 80 seconds or less. Choose a weight that allows touch and go reps or fast singles. Adjust the weight on the barbell to what makes sense for you. 5/5 Alt DB Snatch if needed.Read more