CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Press Complex (3 Rounds for weight) E2MOM x 6 3×8 Strict Press (build to 65–70%) 2×4 Push Press (build to 75–80%) 1×2 Push Jerk (build to 85%) WOD Metcon (Time) Fitness 3 Rounds For Time: 600m Run 40 Single Unders 15 Hand-Release Push-Ups Time Cap: 18 minutes Performance 3 Rounds For Time: 800m Run 30-40 Double Unders 20 Hand-Release Push-Ups Time Cap: 18 minutes Compete 3 Rounds For Time: 800m Run 40 Double Unders 20 Hand-Release Push-Ups Time Cap: 18 minutesTime Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Seated DB External Rotations – 3×12: Reinforce rotator cuff stability after pressing volume. Banded Face Pulls – 3×15: Improve scapular control and posture. Single-Arm DB Overhead Carry (40m/side) – 3 sets: Build unilateral shoulder strength and midline stability.Read more

CrossFit Mile Zero – CrossFit Skill E2MOM x 5: 3 Lats 2 Fly + 2 Jumping BMU + 1 Bar Muscle-Up or 4 Pull Ups + 3 C2B Pull Ups + 2 BMU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9: 12 Deadlifts 6 Pull Ups + 6 Box Dips Performance AMRAP 9: 12 Deadlifts (95/65) 6 Jumping BMU Competition AMRAP 9: 12 Deadlifts (135/95) 6 BMUTime Cap 9 Mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Seated DB External Rotations: 3×12 — Strengthen rotator cuff and improve shoulder stability. Banded Hip Hinge Good Mornings: 3×15 — Reinforce posterior chain endurance and hinge mechanics. Scap Pull-Ups: 3×10 — Build scapular control and support better pull-up/BMU positioning.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Fitness E8MOM x 4 Rounds: 400m Row 40 Lunges 50’ DB Bear Crawl 20 AbMat Sit-Ups 800m Bike Performance E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk Progression 15 GHD Sit-Ups 1k Bike Compete E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk 20 GHD Sit-Ups 1k BikeTime Cap 32 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Banded Good Mornings: 3×15 — Reinforce posterior chain stability. Weighted Plank Hold: 3×0:45 — Build core endurance and shoulder stability. Dumbbell Overhead Carry: 3x40m — Strengthen midline and shoulder positioning under load.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E2MOM x 6: 3 Tempo Back Squats @ 3131) 12 minutes WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15: 10 Wall Balls 200m Run Performance AMRAP 15 15 Wall Balls (14/10) 200m Run Competition AMRAP 15 15 Wall Balls (20/14) 200m Run Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Single-Leg Glute Bridge: 3×10/side — Focus on full hip extension and control. Banded Hamstring Curl: 3×15 — Build posterior chain resilience and knee stability. Goblet Cyclist Squat: 3×12 — Reinforce quad drive and upright torso under tension.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (Build to a 1RM Snatch (technique and control prioritized over load).) 12 Minutes WOD Metcon (AMRAP – Reps) Fitness EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Performance EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Over the Bar Compete EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Over the Bar Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Banded Good Morning – 3×15 Purpose: Posterior chain activation and spinal stability. Tall Kneeling DB Press – 3×10 Purpose: Shoulder control and overhead stability post-snatch. Reverse Hyper or Glute Bridge Hold – 3×0:30 Purpose: Lower back decompression and glute engagement recovery.Read more