CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Back Squat Wave Every 2:30 x 7 Sets Set 1: 7 @ 65% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 1 @ 80% Set 5: 3 @ 75% Set 6: 5 @ 70% Set 7: 7 @ 65% WOD Metcon (Time) Fitness 3 Rounds For Time 12 Thrusters @50% of 1RM 12 AbMat Sit-Ups Time Cap: 8 minutes Performance 3 Rounds For Time 12 Thrusters @50% of 1RM 18 AbMat Sit-Ups Time Cap: 8 minutes Compete 3 Rounds For Time 12 Thrusters @50% of 1RM 18 GHD Sit-Ups Time Cap: 8 minutesTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Core + Hip Stability (Unilateral Focus) Do after class or later in the day: KB Suitcase Carry (50m/side) – 3 sets Focus: Core anti-lateral-flexion, shoulder stability Cossack Squats – 3×6/side...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics (AMRAP – Reps) EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring RowsFitness EMOM X 7: 4–6 Pull-up Negatives + 6–8 Ring Rows Performance EMOM X 7: 2-4 Strict Pull-ups + 6–8 Ring Rows Competition EMOM X 7: 4–6 Strict Pull-ups + 6–8 Ring Rows WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 30 Single Unders (Rest 3) x 3 Performance AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 20-30 Double Unders (Rest 3) x 3 Compete AMRAP 3 9 Deadlifts @50% 18 Lunges (bodyweight) 30 Double Unders (Rest 3) x 3Time Cap 18 minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Mobility & Control Focused (3 Rounds Total) 90/90 Hip Transitions + Reach – 2×8/side (Hips square, tall chest, rotate slow and controlled) Hanging Hollow-Arch Swings – 3×10 (Controlled kip practice;...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Performance AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Competition AMRAP 35 Minutes 5:00 Max Cal Bike 4:00 Max Cal Row 400m Farmer Carry (light) 2:00 Max Cal Ski 400m Run 2:00 Rest Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work Midline Stability & Rotational Strength 3 Rounds (Controlled): Crossbody Dead Bug with Med Ball – 3×8/side Focus on rib cage down, no lumbar lift Lateral Bear Crawl (10m) – 3 sets Slow, knees 2” off floor, stable shoulders Standing Woodchoppers (band/cable) – 3×10/side Diagonal movement, engage core not armsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 sets Clean Pull + Hang Clean + Front Squat Complex) Moderate load across all sets (70–80% of clean) 1 Clean Pull 1 Hang Power Clean 1 Front Squat WOD Metcon (Time) Fitness 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Performance 4 Rounds for Time 8/6 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Compete 4 Rounds for Time 10/8 Cal Bike 8 Power Cleans @50% of 1RM 6 Burpees Over the Bar Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. Posterior Chain & Stability (3 Rounds): Tempo KB Deadlifts (3-2-1) – 3×8 Slow lower, 2-sec pause at bottom, fast up Band-Resisted Monster Walks – 2×10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (E2MOM x 5 5 Strict Press (same weight across) 5/5 Kneeling Bottoms-Up KB Press (moderate, unbroken)) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8 Hand Release Push Ups 12 Russian KB Swings 16 Box Jump Overs Performance AMRAP 12 10 HSPU Progression 15 Russian KB Swings (35/25) 20 Box Jump Overs (20/16) Compete AMRAP 12 10 HSPU 15 Russian KB Swings (53/35) 20 Box Jump Overs (24/20) Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Upper Body Accessory (3 Rounds): Half-Kneeling Landmine Press – 3×8/side Focus on vertical torso and full extension Banded Scapular Retractions – 3×12 Control and pause in contraction; use light resistance Alternating Bird Dog Renegade Rows – 3×10 Focus on core bracing and slow, controlled...Read more