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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (6×5, Last Set at 70%) Bench Press (6×5, Last Set at 70%) Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 6×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness 200 Single Unders 30 Ring Rows Max Reps Z Press Performance AMRAP 10 150 Double Unders 40 Pull Ups Max Reps Z Press (35s/25s) Compete 250 Double Unders 50 Pull Ups Max Reps Handstand Push Ups Goal: 20+ Reps Scale Double Unders and Pull Ups so that each segment should be done before 3:00 and 6:00 respectively. Choose a variation or weight that allows 5 or more reps each set for overhead.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (6×5, Last Set at 70%) Front Squat (6×5, Last Set at 70%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2 Goblet Squats 2 Box Step Overs (24/20) 2 Up Downs After each round add 2 reps to each movement Performance AMRAP 12 2 DB Front Squats (35s/25s) 2 Box Jump/Step Overs (24/20) 2 Burpees After each round add 2 reps to each movement Compete AMRAP 12 2 Front Squats (115/75) 2 Box Jump/Step Overs (24/20) 2 Burpees After each round add 2 reps to each movement Goal: Finish the Round of 14 Light or bodyweight movements that allow for large, fast sets. You should be able to move through the round of 10 before needing breaks. Full range of motion on squat depth and burpee extension!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 16 Knees to Chest 4 Clean and Jerk 500m Row Performance 5 Rounds for Time 40 Double Unders 15 Toes to bar 4 Clean and Jerk (155/105) 600m Row Compete 5 Rounds for Time 50 Double Unders 20 Toes to bar 4 Clean and Jerk (185/125) 750m Row Goal: 20-25 Minutes Cap: 28 Minutes Reduce reps before scaling movement for Toes to Bar. Aim to complete rounds in 4-5 minutes. You go, I go. Break up the movements as needed, but keep the pace up on the row!Read more