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

CrossFit Mile Zero – CrossFit Strength 500m Row (Time) Max Effort 500m Row WOD Metcon (Time) Fitness 4 Rounds for Time 20 DB Lunges 400m Row Performance 4 Rounds for Time 20 DB Lunges (35/25) 500m Row Compete 4 Rounds for Time 20 DB Lunges (50/35) 500m RowTime Cap is 22 Minutes Extra Credit Metcon...Read More

CrossFit Mile Zero – CrossFit WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Fitness 4 rounds 300m Run 20 Box Step Ups 20 Wall Balls Performance 5 Rounds 400m Run 20 Box Jumps 20/16 20 Wall Balls 14/10 Extra Credit Metcon...Read More

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 2-6 Bar Muscle-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Performance AMRAP 12 15/12 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Competition AMRAP 12 15/12...Read More