CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 5-8 Ring Rows 4-6 BMU WOD Metcon (Time) Fitness 21–15–9 DB Box Step Overs Jumping Pull-Ups Performance 21–15–9 DB Box Step Overs (35/25, 20/16”) Pull-Ups Competition 21–15–9 DB Box Step Overs (50/35, 24/20”) Chest-to-Bar Pull-UpsTime Cap is 10 minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Ring Rows (3111) – 3 x 8 Banded Tricep Pushdowns – 3 x 20 Single-Arm DB Step-Downs – 3 x 10/leg Goal: Build strict pulling strength, reinforce shoulder stability, and improve unilateral leg control to support higher-volume gymnastics and box work.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 300m Run Max Wall Balls Rest 3 minutes Repeat x 3 rounds Performance AMRAP 3 400m Run Max Wall Balls (14/10) Rest 3 minutes Repeat x 3 rounds Competition AMRAP 3 400m Run Max Wall Balls (20/14) Rest 3 minutes Repeat x 3 roundsTime cap is 18 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Banded Front Rack Stretch + Squat Hold – 3 x :30 Tempo Wall Ball (3111) – 3 x 12 Seated DB Z-Press – 3 x 10 Goal: Improve front rack mobility, squat endurance, and shoulder stamina to support tempo front squats and high-volume wall balls.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 3 – For Time 60 Cal Bike 9 Rounds: 5 Deadlifts (same weight through wod) 5 Hang Power Cleans 5 Shoulder-to-Overhead 45 Cal Row 6 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead 30 Cal Ski 3 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead Performance Teams of 3 – For Time 90 Cal Bike 9 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead (95/65) 60 Cal Row 6 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead (105/75) 30 Cal Ski 3 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead (115/85) Competition Teams of 3 – For Time 90 Cal Bike 9 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead (135/95) 60 Cal Row 6 Rounds: 5 Deadlifts 5 Hang Power Cleans 5 Shoulder-to-Overhead (155/105) 30 Cal Ski 3 Rounds: 5 Deadlifts 5...Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness EMOM x 8 Minute 1: 2 Lat Pull Downs (controlled kip + pop) Minute 2: 3–5 Jumping Pull Ups + Box Dips Performance EMOM x 8 Minute 1: 2 Lat Pull Down (controlled kip + pop) Minute 2: 3–5 Jumping Bar Muscle-Ups Competion EMOM x 8 Minute 1: 2 Hips-to-Bar (controlled kip + pop) Minute 2: 3–5 Bar Muscle-Ups WOD Metcon (Time) Fitness 12-9-6-3-1 Thrusters Jumping Pull-Ups Performance 15-12-9-6-3 Thrusters (65/45) Pull-Ups Competition 15-12-9-6-3 Thrusters (95/65) Chest-to-Bar Pull-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Banded Strict Pull-Ups – 3 x 10–12 Front Rack Isometric Hold – 3 x :30 Tempo Goblet Squats (3131) – 3 x 10 Goal: Build pulling strength, reinforce front rack stability, and improve squat mechanics to support higher-efficiency thrusters and muscle-ups.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 84%) WOD Metcon (AMRAP – Rounds and Reps) Fitness 10/8 Cal Bike 10 Toes-to-Eye Level 10 Lunges Performance AMRAP 12 12/10 Cal Bike 12 Toes-to-Eye Level 12 Weighted Lunges (35s/25s) Compete AMRAP 12 15/12 Cal Bike 12 Toes-to-Bar 12 Weighted Lunges (50s/35s)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Goblet Squat (3111) – 3 x 10 Hanging L-Sit Hold – 3 x :20–:30 Single-Leg DB RDL – 3 x 8/side Goal: Build unilateral leg strength, reinforce squat positions, and improve core control to support both heavy squatting and toes-to-bar efficiency.Read more