CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5: 1 Clean + 2 Hang Cleans) Build to a heavy complex WOD Metcon (Time) Fitness 5 Rounds For Time: 8 Front Squats @ ~45% of 1RM Clean 8 Burpee Box Step Overs Performance 5 Rounds For Time: 10 Front Squats @ ~45% of 1RM Clean 10 Burpee Box Jump Overs (20/16″) Compete 5 Rounds For Time: 10 Front Squats @ ~45% of 1RM Clean 10 Burpee Box Jump Overs (24/20″)Time Cap is 14 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (6 Rounds for calories) Fitness EMOM x 36  1. MAX Cal Row  2. Rest  3. MAX Cal Bike  4. Rest  5. MAX Cal Ski  6. Rest (repeat 6 rounds total) Performance EMOM x 36  1. MAX Cal Row  2. Rest  3. MAX Cal Bike  4. Rest  5. MAX Cal Ski  6. Rest (repeat 6 rounds total) Compete EMOM x 36  1. MAX Cal Row  2. Rest  3. MAX Cal Bike  4. Rest  5. MAX Cal Ski  6. Rest (repeat 6 rounds total)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (Fitness EMOM X 8 1 Zombie Rope Climb + 3-5 Ring Rows Performance EMOM X 8 1 Rope Climb + 3 Pull Up Negatives Competition EMOM X 8 1 Rope Climb + 3 S PU) 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. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 Snatch @ 70% of 1RM 40 Single Unders Performance AMRAP 8 5 Snatch @ 75% of 1RM 20-40 Double Unders Compete AMRAP 8 5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat E2MOM x 5 3 Tempo BS Ascending 3131 ) Tempo is 3 descent 1 hold at bottom 3 ascent 1 hold at top WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 14 Alternating Dumbbell Lunges 12 AbMat Sit-Ups Rest 3:00 x 3 Performance AMRAP 3 20 Alternating Dumbbell Lunges 35/25 12 AbMat Sit-Ups Rest 3:00 x 3 Compete AMRAP 3 20 Alternating Dumbbell Lunges (50/35#) 12 GHD Sit-Ups Rest 3:00 x 3Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Handstand Push up (EMOM X 8) Fitness 6/6 KB Z Press Performance 1-3 Strict Handstand Push ups or 6/6 KB Z Press Competition 4-6 Strict Handstand Push Ups WOD Metcon (4 Rounds for time) Fitness E4MOM X 4 8 Cal Row 6 Russian Kettlebell Swings 4 Burpees 6 Russian Kettlebell Swings 8 Cal Row Performance E4MOM X 4 8 Cal Row 8 Russian Kettlebell Swings (35/25#) 6 Burpees 8 Russian Kettlebell Swings 8 Cal Row Compete E4MOM X 4 10 Cal Row 8 Russian Kettlebell Swings (53/35#) 6 Burpees 8 Russian Kettlebell Swings 10 Cal RowRead more