CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Fitness E9MOM x 3 300m Run 30 Wall Balls 400m Row 30 Lunges Performance E9MOM x 3 400m Run 30 Wall Balls 14/10 500m Row 30 Lunges 35/20 Compete E9MOM x 3 400m Run 30 Wall Balls 20/14 500m Row 30 Lunges 50/35Time Cap 30 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Focus: Core durability, hip extension, posterior chain balance Glute Bridge March – 3×8/side Side Plank + Reach Under – 3×6/side Jefferson Curl (light) – 3×8Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (EMOM x 10 1 Power Snatch ) • Aim for 70–80% of 1RM snatch. • Focus = bar path, fast turnover, strong bottom position. WOD Metcon (Time) Fitness For Time (cap 12 min): 4 Rds 20 DB Snatch 10 DB Box Step Overs Performance For Time (cap 12 min): 4 Rds 20 DB Snatch 35/25 10 DB Box Step Overs (35s/25s)(20/16) Competition For Time (cap 12 min): 4 Rds 20 DB Snatch 50/35 10 DB Box Step Overs (50s/35s)(24/20) Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Overhead stability, hip mobility, single-leg strength Overhead Squat Hold (pause bottom, PVC/bar) – 3×0:20 Bulgarian Split Squat w/ Front Rack Hold – 3×8/side Banded Lat Stretch w/ Side Bend – 2×0:30/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Weightlifting Variable Reps & Sets) Building to a 3RM, 2RM, 1RM WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 40 Single Unders 10 High Knees Performance AMRAP 9 20-30 Double Unders 10 Toes 2 Eye Level Compete AMRAP 9 40 Double Unders 10 T2B Time – Cap 9 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) DB Lateral Raises – 3 x 15 Banded Face Pulls – 3 x 20 Weighted Plank Hold – 3 x :40 Goal: Reinforce shoulder stability and postural strength.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 AMRAP 10 10 Power Snatch 20 Cal Bike rest 1 min AMRAP 10 10 Cal Ski/Row 20 Push Jerks Performance Teams of 2 AMRAP 10 10 Power Snatch (95/65) 20 Cal Bike rest 1 min AMRAP 10 10 Cal Ski/Row 20 Push Jerks (95/65) Compete Teams of 2 AMRAP 10 10 Power Snatch (135/95) 20 Cal Bike rest 1 min AMRAP 10 10 Cal Ski/Row 20 Push Jerks (135/95) Power Snatch 10 minutes to establish 1RM Power Snatch Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Banded Pull-Aparts – 3×12 Glute Bridge March – 3×8/side Side-Lying Windmill – 2×6/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Front Squat 6×3 @ 80%) E2MOM x 6 WOD Metcon (Time) Fitness For Time: 9-8-7-6-5-4-3-2-1 Front Squat @ 50% of today’s top set Burpee Performance For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat @ 50% of today’s top set Lateral Bar Burpee Compete For Time: 10-9-8-7-6-5-4-3-2-1 Front Squat @ 50% of today’s top set Lateral Bar BurpeeTime Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: Spanish Squat Hold – 3×0:20 Side Plank + Hip Lift – 3×0:20/side Seated Straddle Good Morning – 2×8Read more