CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5: 5 Front Squats @ 80%) WOD CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Fitness EMOM x 15: 4 DB Thrusters 6 High Knees 20 Single-Unders Performance 4 DB Thrusters (35s/25s) 6 Toes-to-Eye...Read More

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM x 3: 3 High Hang Snatch @ ~50% EMOM x 3: 2 Low Hang Snatch @ ~60% EMOM x 3: 1 Snatch @ 65–75% ) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Snatch...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 2 On a Running Clock – Teams of 2: 100 ft Sandbag Lunge 35/25 Cal Bike 100 ft Sandbag Lunge Rest until Minute 10 30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20) EMOM x 10: 5 Pull-Ups 10 Push-Ups 15 Air Squats...Read More

CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 5 50 ft Handstand Walk ) Fitness HS Walk Progression Performance HS Walk Progression WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 10 High Knees 15 Wall Balls 30 Single-Unders Performance AMRAP 10: 10 Toes-to-Eye Level 15 Wall Balls (14/10) 20-30 Double-Unders Compete...Read More

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 75–85% ) WOD Metcon (4 Rounds for time) Fitness Every 4:00 for 4 Rounds 200m Row 10 Deadlifts 10 Burpees Performance Every 4:00 for 4 Rounds 250m Row 10 Deadlifts (185/135) 10 Burpees to Target Compete Every 4:00 for 4 Rounds...Read More

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5 1 Push Jerk @ 60–65%) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 seconds Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – 10–15 min) Accessory Circuit – 3 Rounds (not for time): 12 DB Romanian Deadlifts...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 3–7 Bar Muscle-Ups WOD Metcon (Time) Fitness For Time – 3 Rounds: 300m Run 15 Jumping Pull-Ups Performance For Time – 3 Rounds: 400m Run 15 Pull-Ups Competition For Time – 3 Rounds: 400m Run 15 C2B Pull-Ups Time Cap: 12 Minutes Extra Credit...Read More

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 3 Front Squat) 3 × 5 @ ~70% Tempo 5XXX WOD Metcon (5 Rounds for reps) Fitness EMOM x 12 (4 rounds): 10/8 Cal Bike 10 Box Step-Overs 10 Abmat Sit-Ups Performance EMOM x 12 (4 rounds): 12/10 Cal Bike 12 Box Step-Overs 10 GHD...Read More

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Teams of 3 Fitness For Time: 3 Rounds: 30 High Knees 30 Deadlifts 2 Rounds: 20 Jumping Pull Ups 20 Power Cleans 1 Round: 40 Cal Bike 15 Zombie Rope Climbs Performance For Time: 3 Rounds: 30 Toes-to-Eye Level 30 Deadlifts (185/135) 2 Rounds: 20 Jumping Bar...Read More

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5 ) 1 Push Jerk + 1 Split Jerk Increase gradually to a clean, repeatable working weight (around 70–80%). WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 10 Push Jerks 40 Single-Unders Performance AMRAP 9 10 Push Jerks (95/65) 20-30 Double-Unders Compete AMRAP...Read More