CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – AMRAP 16: 9 Snatch 12 Box Step Overs 15 Cal Bike Performance Teams of 3 – AMRAP 16: 9 Snatch (105/75) 12 Box Jump Overs 20/16 15 Cal Bike Compete Teams of 3 – AMRAP 16: 9 Snatch (155/105) 12 Box Jump Overs 24/20 15 Cal Bike Cap: 16 minutes at minute 16, 10 minutes to establish 1RM Snatch Power Snatch 10 minutes to establish 1RM Power Snatch Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Focus: Overhead mobility, shoulder integrity, trunk strength KB Arm Bar Stretch – 2×0:30/side Wall Walk to Nose-to-Wall Hold – 3×0:20 Side-Lying Windmill – 2×6/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 4×10 @ 65% of 1RM ) E230MOM x 4 WOD Metcon (Time) Fitness For Time: 30-20-10 DB Thrusters 1-3-5 Zombie Rope Climbs 200m Run after each rd Performance For Time: 30-20-10 DB Thrusters 35s/25s 1-3-5 Rope Climbs 200m Run after each rd Compete For Time: 30-20-10 DB Thrusters 50s/35s 1-3-5 Rope Climbs 200m Run after each rdTime Cap is 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Cossack Squat – 3×6/side Copenhagen Side Plank – 3×0:20/side Seated Straddle Good Morning – 2×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Tempo Deadlift 6×3 @ 3131) E2MOM x 6 WOD Metcon (AMRAP – Rounds and Reps) Fitness For Time – 4 Rounds 200m Row 10 Deadlifts 10 Jumping Pull-Ups Performance For Time – 4 Rounds 250m Row 10 Deadlifts (155/105) 10 Pull-Ups Competition For Time – 4 Rounds 250m Row 10 Deadlifts (185/105) 10 Pull-Ups Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Posterior chain health, grip, scapular control Single-Leg RDL (DBs) – 3×8/side Tall Kneeling Banded Face Pull – 3×12 Suitcase Carry – 3x30m/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness For Time 100 Single-Unders 600m Run 50 Abmat SitUps 1200m Mile Run 50 Abmat SitUps 600m Run 100 Single-Unders Performance For Time 80-100 Double-Unders 800m Run 30 GHD Sit-Ups 1 Mile Run 30 GHD Sit-Ups 800m Run 80-100 Double-Unders Compete For Time 100 Double-Unders 800m Run 50 GHD Sit-Ups 1 Mile Run 50 GHD Sit-Ups 800m Run 100 Double-UndersTime Cap 35 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Focus: Core durability, hip extension, posterior chain balance Glute Bridge March – 3×8/side Side Plank + Reach Under – 3×6/side Jefferson Curl (light) – 3×8Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch + 1 Hang Squat Snatch) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 10 min): 30–20–10 Wall Balls DB Lunges Performance For Time (cap 10 min): 30–20–10 Wall Balls (14/10) DB Lunges (35s/25s) Competition For Time (cap 10 min): 30–20–10 Wall Balls (20/14) DB Lunges (50s/35s) Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Overhead stability, hip mobility, single-leg strength Overhead Squat Hold (pause bottom, PVC/bar) – 3×0:20 Bulgarian Split Squat w/ Front Rack Hold – 3×8/side Banded Lat Stretch w/ Side Bend – 2×0:30/sideRead more