CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Strict Press – E2MOM x 5: • 7 @ 63% • 5 @ 68% • 3 @ 73% • 5 @ 68% • 7 @ 63%) WOD Metcon (3 Rounds for time) Fitness E4MOM x 3 Rounds: 4 Snatch @ 60% 6 Cal Bike 4 Snatch @ 60% Performance E4MOM x 3 Rounds: 4 Snatch @ 70% 8 Cal Bike 4 Snatch @ 70% Compete As WrittenRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Workout: For Time Teams of 3 Buy-In: 75 Cal Row Then: 9 Rounds 18 Wall Balls 18 Box Step-Overs Cash-Out: 75 Cal Row Performance Workout: For Time Teams of 3 Buy-In: 90 Cal Row Then: 9 Rounds 24 Wall Balls (14/10) 24 Box Jump-Overs (20/16) Cash-Out: 90 Cal Row Compete Workout: For Time Teams of 3 Buy-In: 90 Cal Row Then: 9 Rounds 24 Wall Balls (20/14) 24 Box Jump-Overs (24/20) Cash-Out: 90 Cal RowTime cap 30 minutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 4 Rounds for Time: 1 Round of DT (9 Deadlifts, 6 Hang Power Cleans, 3 Push Jerks) 3 Inch Worms with a Push Up Performance 4 Rounds for Time: 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks @ 105/75) 2 Wall Walks Compete 4 Rounds for Time: 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks @ 155/105) 3 Wall WalksTime Cap is 16 Minutes At minute 16, 10 minutes to establish Clean (10 Minutes to Establish 1RM Clean)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24 Minutes: 15 Cal Row 60 Single-Unders 15 Cal Bike 10 Burpees 15 Cal Ski Performance AMRAP 24 Minutes: 20 Cal Row 30-60 Double-Unders 20 Cal Bike 10 Burpees 20 Cal Ski Compete AMRAP 24 Minutes: 20 Cal Row 60 Double-Unders 20 Cal Bike 10 Burpees 20 Cal SkiRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (Fitness EMOM X 9 1 Zombie Rope Climb + 3-5 Ring Rows Performance EMOM X 9 1 Rope Climb + 3 Pull Up Negatives Competition EMOM X 9 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 (Time) Fitness 5 Rounds 20 DB Lunges (10/leg) – 20 Alt V Ups Performance 5 Rounds 24 DB Lunges (12/leg) – 35/25 24 ABMAT Sit-Ups Compete 5 Rounds 24 DB Lunges (12/leg) –...Read more