CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 7 @ 65% 5 @ 70% 3 @ 75% 5 @ 70% 7 @ 65% ) E2MOM X 5 WOD Metcon (Time) Fitness 4 Rounds For Time: 20 Alternating Lunges 14 Cal Row 8 Wall Balls Performance 4 Rounds For Time: 24 Alternating Lunges 18 Cal Row 12 Wall Balls 14/10 Compete 4 Rounds For Time: 24 Alternating Lunges 18 Cal Row 12 Wall Balls 20/14Time Cap is 14 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (EMOM x 7) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Fitness 3 Strict PU Negatives + 6 Ring Rows Performance 1-3 Strict PU + 6 Ring Rows Compete 3 Strict PU + 6 Ring Rows WOD Metcon (Time) Fitness 5 Rounds for Time 10 Slam Balls 12 AbMat Sit Ups 20 Air Squats Performance 5 Rounds for Time 10 Slam Balls 30/20 15 AbMat Sit Ups 20 Air Squats Compete 5 Rounds for Time 10 Slam Balls...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Squat Clean (Build to a Heavy Squat Clean) E2MOM x 5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 8 Power Cleans @ 65% of above 40 Single Unders Performance AMRAP 9 8 Power Cleans @ 65% of above 20-40 Double Unders Compete AMRAP 9 8 Power Cleans @ 65% of above 40 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM 7 @ 60% 5 @ 65% 3 @ 70% 5 @ 65% 7 @ 60% ) WOD Metcon (3 Rounds for time) Fitness E4MOM X 3 6 Cal Bike 15 Wall Balls 6 Cal Bike Performance E4MOM X 3 E4MOM X 3 8 Cal Bike 20 Wall Balls 14/10 8 Cal Bike Compete E4MOM X 3 10 Cal Bike 20 Wall Balls 20/14 10 Cal BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more