CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (Barbell Complex (E2MOM x 5): 1 Power Clean + 1 Hang Clean + 1 Jerk) • Start ~60% of 1RM • Build each set if positions stay sharp • Final round should feel heavy but crisp WOD Metcon (Time) Fitness 4 Rounds for Time (Rest 1:1): 10 Thrusters 8 Jumping Pull-Ups or Ring Rows 6 Calorie Ski or Row Performance 5 Rounds for Time (Rest 1:1): 10 Thrusters (65/45) 8 Pull-Ups 6 Calorie Ski or Row Compete 5 Rounds for Time (Rest 1:1): 10 Thrusters (95/65) 8 Chest-to-Bar Pull-Ups 6 Calorie Ski or RowTime Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: (3 Sets): Barbell Good Mornings x 10 Light bar or empty, hinge from hips Toe Taps on Plate (elevated, balance) x 10/side Single leg balance +...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) E3MOM x 4 4 Sets ascending Accessory Superset 8 DB Arnold Press (moderate weight) 15 Banded Overhead Triceps Extensions 20 Plate Front Raises (light–moderate) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 AbMat Sit-Ups 15 R KB Swings 35/25 30 Single Unders Performance AMRAP 12: 10 AbMat Sit-Ups 15 R KB Swings 53/35 20-30 Double Unders Competition AMRAP 12: 10 GHD Sit-Ups 15 R KB Swings 70/53 30 Double Unders Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work 3 Sets (not for time): 6/side Jump to Lateral Box Step-Down (focus on control and landing) 8/side Cable Woodchopper (Low to High) or banded version 10 Med Ball Overhead SlamsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Fitness 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single KB, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (bodyweight) Performance 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (20/16″, bodyweight or light DBs) Competition 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (24/20″, bodyweight or light DBs) Time Cap: 36 Minutes Total Work + 6 Min Rest = 42 Total Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Sets: Quadruped Shoulder Taps x 20 total...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Tempo Back Squat (15 mins) 5 Sets of 3 Reps @ 70–75% of 1RM ) Tempo 323X 323X = 3 sec down → 2 sec hold → 3 sec up → No pause at top WOD Metcon (Time) Fitness AMRAP 8 10 Wall Balls 8 Goblet Squats (moderate KB/DB) 6 Burpees Performance AMRAP 8 10 Wall Balls (14/10) 8 Goblet Squats (moderate KB/DB) 6 Burpees Over the Ball Compete AMRAP 8 10 Wall Balls (20/14) 8 Goblet Squats (heavy KB/DB) 6 Burpees Over the Ball Time Cap: 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. 3 Sets: 20m Single Arm OH DB Carry + March (focus on posture + control) 8/side Tall Kneeling Landmine Press w/ Rotation :20 Arch HoldRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM Skill Primer (EMOM x 8) Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB Min 2: :20 Hollow Hold + 6 V-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Rounds For Time 10 Jumping Pull-Ups or Ring Rows 15 Box Step Overs 20 KB Swings Performance 4 Rounds For Time 10 Pull-Ups 15 Box Jump Overs (20/16″) 20 KB Swings (35/25) Compete 4 Rounds For Time 10 C2B Pull-Ups 15 Box Jump Overs (24/20″, no step-ups) 20 KB Swings (53/35) Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Posterior Chain & Core Stability: 3 Sets of: 10 DB RDL + DB Row Combo 12 Stability Ball Hamstring Curls 10/side Standing Pallof Press...Read more