CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 10 Deadlifts @ 75% 1RM 1000m 20 Slam Balls (AHAP) 600m Run 100ft KBs Farmer Carry (AHAP) 200m Run Performance AMRAP 30 10 Deadlifts @ 75% 1RM 1200m 20 Slam Balls (AHAP) 800m Run 100ft KB Farmer Carry (AHAP) 400m Run Compete AMRAP 30 10 Deadlifts @ 75% 1RM 1 Mile Run 20 Slam Balls (AHAP) 800m Run 100ft KB Farmer Carry (AHAP) 400m Run Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Suitcase Carry (KB/DB) – 3x40m/side Glute Bridge March – 3×8/side Couch Stretch – 2×0:45/sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (E2MOM x 6 1 Hang Squat Snatch + 2 OHS ) WOD Metcon (Time) Fitness 5 Rounds for Total Time 6 Power Snatches 50 Single Unders rest 1:00 after each round Performance 5 Rounds for Total Time 6 Power Snatches 115/75 30-40 Double Unders rest 1:00 after each round Competition 5 Rounds for Total Time 6 Power Snatches 155/105 40 Double Unders rest 1:00 after each round Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Overhead Squat Hold (pause in bottom, PVC/bar) – 3×0:20 Tall Snatch Pulls (light bar/BB) – 3×5 Banded Lat Stretch + Side Bend – 2×0:30/sideRead more

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