CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM x 5 -3 Lats to Fly + 3 Jumping BMU + 3 BMU -20 Hollow Rocks (scale: tuck position or 0:20 hollow hold) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 24 DB Lunges 6 Jumping PU + 6 Box Dips 24 AbMat Sit-Ups 60 Single-Unders Performance AMRAP 12: 24 DB Lunges 35/25 6 Jumping BMU 24 AbMat Sit-Ups 40-60 Double-Unders Competition AMRAP 12: 24 DB Lunges 50/35 6 BMU 24 AbMat Sit-Ups 60 Double-Unders Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Hanging Scap Pull-Ups – 3×8 Side Plank Reach-Through – 3×6/side Banded Face Pull + External Rotation – 3×12Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 10 Deadlifts 1200m Run 300m Dball Burden Carry 1200m Run 10 Deadlifts Performance 10 Deadlifts (225/155) 1 Mile Run 400m Dball Burden Carry 1 Mile Run 10 Deadlifts (225/155) Compete 10 Deadlifts (315/225) 1 Mile Run 400m Dball Burden Carry 1 Mile Run 10 Deadlifts (315/225)Time Cap 30 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Single-Leg Glute Bridge with Reach – 3×8/side Banded Face Pull + Y-Raise – 3×12 Farmer Carry Shrug (slow walk, hold at top) – 3x20mRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E230MOM x 4 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk ) WOD Metcon (Time) Fitness For Time 20 Clean & Jerks 20 Burpees 400m Row Performance For Time 20 Clean & Jerks (95/65) 30 Burpees 500m Row Competition For Time 20 Clean & Jerks (135/95) 30 Burpees 500m Row Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Banded Hip Airplane (hold onto rig) – 3×5/side Jefferson Curl (light bar/DB) – 3×8 (slow eccentric) Ankle Dorsiflexion Stretch (foot on plate) – 2×0:30/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Checkmark) E3MOM x 4 8 DB Z-Press 10 Alternating V-Ups 8 DB Z-Press :30 Side Plank (each side) (12 min total) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 Minutes: 4 Inch Worm w/ Push Up 16 Alternating DB Snatch Performance AMRAP 10 Minutes: 4 Wall Walk Progression 16 Alternating DB Snatch (35/25) Compete AMRAP 10 Minutes: 4 Wall Walks 16 Alternating DB Snatch (50/35) Time – Cap 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Tall Kneeling Banded External Rotation Press – 3×12 Side-Lying Windmill – 2×6/side Suitcase Carry – 3x30m/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Teams of 2 For Time (split reps): 80 Deadlifts 80 Cal Row 80 DB Box Step-Overs 80 High Knees At minute 20 → Both partners complete 1 Mile Run Performance Teams of 2 For Time (split reps): 100 Deadlifts (185/115) 100 Cal Row 100 DB Box Step-Overs (35/25)(20/16) 100 Toes-to-Eye Level At minute 20 → Both partners complete 1 Mile Run Compete Teams of 2 For Time (split reps): 100 Deadlifts (225/155) 100 Cal Row 100 DB Box Step-Overs (50/35)(24/20) 100 Toes-to-Bar At minute 20 → Both partners complete 1 Mile Run Cap: 30 minutes 1-Mile Run (Time) Max Effort 1-Mile Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds B-Stance RDL (DBs, controlled) – 3×8/side Side Plank + Hip Lift – 3×0:20/side Wall Slides (seated against wall) – 3×8Read more