CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (Push Press ) E2MOM x 6 2 @ 80–90% WOD Metcon (Time) Fitness 5 Rounds for Time 10 Push Press 12 AbMat Sit-Ups 10/8 Cal Row or Ski Performance 5 Rounds for Time 10 Push Press (95/65) 12 AbMat Sit-Ups 10/8 Cal Row or Ski Compete 5 Rounds for Time 10 Push Press (115/75) 12 GHD Sit-Ups 12/10 Cal Row or Ski Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Half-Kneeling Landmine Press – 3×8/side Banded Face Pull to External Rotation – 3×12 Deadbug + Band Pulldown – 3×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 (Teams of 3): 200m Run 20 High Knees 20 Thrusters @ 50% 1RM Performance AMRAP 15 (Teams of 3): 200m Run 20 Toes-to-Eye Level 20 Thrusters @ 50% 1RM Compete AMRAP 15 (Teams of 3): 200m Run 20 Toes-to-Bar 20 Thrusters @ 50% 1RM Thruster (1RM Thruster – ~10 min) At minute 15, 10 minutes to establish 1RM Thruster, off the rack Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Wall Walk to Nose-to-Wall Hold – 3×0:20 KB Arm Bar Stretch – 2×0:30/side Banded Deadbug Pulldown – 3×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength WOD Deadlift (E2MOM x 4 5 Deadlift @ 70–75% ) Focus on bar path, midline bracing, and hip hinge mechanics. Metcon (Time) Fitness 21-15-9 Deadlifts (135/95) Box Step-Overs HSPU Progressions Performance 21-15-9 Deadlifts (185/135) DB Box Step-Overs (35/25#) HSPU Progressions Compete 21-15-9 Deadlifts (225/155) DB Box Step-Overs (50/35#) HSPUTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: Banded Good Morning – 3×12 Single-Leg RDL (DB or bodyweight) – 3×8/side Copenhagen Side Plank – 2×0:20/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 12: Minute 1: 2-12 Toes-to-Bar (ladder by 2 each round) Minute 2: 1-6 Bar Muscle-Ups (ladder by 1 each round) WOD Metcon (AMRAP – Rounds and Reps) Fitness 9-Minute AMRAP: 10 KB Swings 8 Jumping Pull-Ups 30 Single Unders Performance 9-Minute AMRAP: 10 KB Swings (35/25) 8 Pull-Ups 20-30 Double Unders Competition 9-Minute AMRAP: 10 KB Swings (53/35) 8 C2B Pull-Ups 30 Double Unders Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Active Hang + Scap Retractions – 3×0:20 + 6 reps Hanging L-Sit (tuck if needed) – 3×0:15–0:20 Tall Kneeling Banded Face Pull + External Rotation – 3×10Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Fitness E7MOM x 4 (28 min total) : 200m Run 10 Slam Balls 300m Row 10 Deadlifts @ 60% 1RM 300m Bike Performance E7MOM x 4 (28 min total) : 300m Run 10 Slam Balls 400m Row 10 Deadlifts @ 60% 1RM 300m Bike Compete E7MOM x 4 (28 min total) : 400m Run 10 Slam Balls AHAP 500m Row 10 Deadlifts @ 60% 1RM 400m Bike Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Deadbug Variations – 3×8/side Jefferson Curl (light) – 3×8 Couch Stretch – 2×0:45/side Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.Read more