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

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Fitness Teams of 3 Min 0–10: 2K Row (split as needed) Min 10–20: 3 Rounds of:  • 30 Sumo Deadlift High Pulls (SDHP)  • 30 Jumping Pull Ups or Ring Rows Min 20–30: 1200m Team Run (athletes run together, all must finish) Performance Teams of 3 Min 0–10: 2K Row (split as needed) Min 10–20: 4 Rounds of:  • 30 Sumo Deadlift High Pulls (SDHP) 65/45  • 30 Pull Ups Min 20–30: 1 Mile Team Run (athletes run together, all must finish) Compete Teams of 3 Min 0–10: 2K Row (split as needed) Min 10–20: 4 Rounds of:  • 30 Sumo Deadlift High Pulls (SDHP) 75/55  • 30 Pull Ups Min 20–30: 1 Mile Team Run (athletes run together, all must finish)Time cap 30 minutes 2k Row (Time) Max Effort 2k Row 1-Mile Run (Time) Max...Read more