CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3+, Last Set at 75%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness For Time 400m Run 30 Hang Power Cleans 20 Jumping Pull Ups 10 DB Squat Cleans Performance For Time 600m Run 30 Power Cleans (95/65) 20 Pull Ups 10 Squat Cleans (95/65) Compete For Time 800m Run 30 Power Cleans (135/95) 20 Chest to Bar Pull Ups 10 Squat Cleans (135/95) Goal: 10-12 Minutes Cap: 15 Minutes Run in 4-5 Minutes Use a weight on the barbell you can attack on the set of 30 in 3-4 minutes. Chunk the pull ups in small sets. Quick singles to finish it out.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness E2MO2M 12 Russian Swings Max Calorie Row/Ski Rest 2 Minutes between Rounds Performance E2MO2M 15 Russian Swings (53/35) Max Calorie Row/Ski Rest 2 Minutes between Rounds Compete E2MO2M 15 Russian Swings (70/53) Max Calorie Row/Ski Rest 2 Minutes between Rounds Goal: 120+ Reps Unbroken KB Swings. 1:15+ left for calories each round. Settle in early on the row/ski and gradually ramp up the tempo each round.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×3+, Last Set at 80%) Front Squat (7×3+, Last Set at 80%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 10/8 Cal Bike 8 Step Ups 8 Abmat Sit Ups Performance AMRAP 12 12/10 Cal Bike 10 Box Jumps or Step Ups (24/20) 10 Stick Sit Ups Compete AMRAP 12 15/12 Cal Bike 10 Box Jumps (24/20) 10 GHD Sit Ups Goal: 3+ Rounds Settle in to a pace that allows you to transition smoothly. Choose a sit up progression that allows you 1-2 sets to complete. Scale reps before scaling the movement.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Hang Power Snatch (10x(1+2). Working on extension and speed under the bar. Lighter to moderate weight.) WOD Metcon (Time) Fitness 5-4-3-2-1 Up Downs Hang Power Snatches 150m Run Performance 5-4-3-2-1 Burpees over Bar Hang Power Snatches (95/65) 200m Run Compete 5-4-3-2-1 Burpees over Bar Hang Power Snatches (135/95) 200m Run Goal:7-11 Minutes Cap: 12 Minutes Keep the rest to a minimum during transitions. Active shoulders while pushing the barbell overhead. Slow your run down as needed to be fresh coming inside.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more