CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (3 Rounds for time) Every 10 minutes x 3 Rounds (30 min total): Fitness 200m Row 100m Farmer Carry 200m Run 10 Deadlifts @ 60% 400m Bike 20 KB Side Lunges Performance 250m Row 100m Farmer Carry (35s/25s) 200m Run 10 Deadlifts @ 65% 500m Bike 20 KB Side Lunges (35s/25s) Compete 250m Row 100m Farmer Carry (53s/35s) 200m Run 10 Deadlifts @ 65% 500m Bike 20 KB Side Lunges (53s/35s) Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) 90/90 Hip Transitions – 2×10/side Deadbug Hold w/ Med Ball Press – 3×20 sec Cat-Cow to Thread-the-Needle – 2×6/side Purpose: Recovery, improve hip rotation and spinal mobility, reinforce core bracing endurance.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (E2MOM x 5 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat) 5 working sets, building to moderate load (60 ~75%) WOD Metcon (Checkmark) Fitness EMOM x 12 3 Snatches @ 70% 20 Single Unders Performance EMOM x 12 3 Snatches @ 70% 15-20 Double Unders Compete EMOM x 12 3 Snatches @ 70% 20 Double Unders Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Cossack Squats – 3×8/side PVC Overhead Squat w/ 3s Pause – 3×6 Banded T-Spine Rotations – 2×10/side Purpose: reinforce snatch mobility, hip stability, and thoracic rotation.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (Push Press – 5×3 @ ~80%) E230MOM x 5 Sets Ascending WOD Metcon (Time) Fitness 4 Rounds for Time: 20 AbMat Sit-Ups 10/8 Cal Echo Bike 10 DB Push Press Performance 4 Rounds for Time: 20 AbMat Sit-Ups 12/10 Cal Echo Bike 10 DB Push Press (35s/25s) Compete 4 Rounds for Time: 20 GHD Sit-Ups 15/12 Cal Echo Bike 10 DB Push Press (50s/35s) Time – Cap 14 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Banded External Rotations – 3×12/side Bottoms-Up KB Carry – 3x20m/side Half-Kneeling Wall Slides – 2×8 Purpose: reinforce shoulder health, overhead stability, and long-term pressing mechanics.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 20 Partner 1: 150m Run Partner 2: 4 Jumping Pull-ups + 8 Push-ups + 12 Air Squats Partner 3: Rest (rotate stations after each completes a full station) Performance AMRAP 20 Partner 1: 200m Run Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats Partner 3: Rest (rotate stations after each completes a full station) Compete AMRAP 20 Partner 1: 200m Run Partner 2: 5 Pull-ups + 10 Push-ups + 15 Air Squats Partner 3: Rest (rotate stations after each completes a full station)20 minute time cap at Minute 20 10 Minutes to Build to a 3RM Deadlift Deadlift (Build to a 3RM Deadlift) 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Reverse Sled Drag (if space permits) – 3 x 50m Bulgarian Split...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat – 5×5 @ 75-80% Tempo 3131 ) E3MOM x 5 Sets WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 9 Front Squats 30 Single Unders rest 3 mins AMRAP 3 9 Push Press 30 Single Unders rest 3 mins AMRAP 3 9 Thrusters 30 Single Unders Performance AMRAP 3 9 Front Squats (95/65) 20-30 Double Unders rest 3 mins AMRAP 3 9 Push Press (85/55) 20-30 Double Unders rest 3 mins AMRAP 3 9 Thrusters (65/45) 20-30 Double Unders Compete AMRAP 3 9 Front Squats (135/95) 30 Double Unders rest 3 mins AMRAP 3 9 Push Press (115/85) 30 Double Unders rest 3 mins AMRAP 3 9 Thrusters (95/65) 30 Double UndersTime Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: 3 Rounds: Jump...Read more