CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 40-30-20-10 Single Unders Sit Ups 15 Push Ups after each round Performance 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Competition 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Extra Credit Metcon (Checkmark) Optional After-Class Accessory Strict Pull-Ups – 3 x 5 Ring Dips – 3 x 6 Hollow Holds – 3 x :30 Purpose: Support long-term BMU capacity and midline control.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 8 Minute 1: 50 ft OH Plate Carry Minute 2: 50 ft HS Walk WOD Metcon (Time) Fitness 3 Rounds For Time 25 Wall Balls 15 Burpee Box Step Ups 100m Farmers Carry Performance 3 Rounds For Time 25 Wall Balls (14/10) 15 Burpee Box Jumps 20/16 100m Farmers Carry (35s/25s) Compete 3 Rounds For Time 25 Wall Balls (20/14) 15 Burpee Box Jumps 24/20 100m Farmers Carry (50s/35s)Time Cap is 16 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single Arm KB Overhead Hold – 3 x :30/side Strict HSPU or Pike Push-Ups – 3 x 6 Heavy Suitcase Carry – 3 x 40 ft/side Purpose: Build overhead durability and midline strength to support wall balls and handstand work.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18 Cal Bike 1200m Run 15 GHD Sit-Ups 16/12 Cal Bike Competition For Time 800m Run 30 GHD Sit-Ups 40/32 Cal Bike 1000m Run 25 GHD Sit-Ups 30/24 Cal Bike 1200m Run 20 GHD Sit-Ups 20/16 Cal Bike Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single-Leg RDL – 3 x 8/side Banded Hamstring Curls – 3 x 15 Hollow Hold – 3 x :30 Purpose: Reinforce posterior chain resilience and midline stability after high-volume hinge work.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 3 Back Squats @ 80%) WOD Metcon (Time) Fitness For Time 25 Russian Swings 25 Sandbag Deadlifts 800m Row Performance For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m Row Competition For Time 30 Russian Swings (AHAP) 30 Sandbag Deadlifts (AHAP) 1000m RowTime Cap is 12 minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Tempo RDL (31X1) – 3 x 6 Banded Hamstring Curl – 3 x 15 Front Rack Carry – 3 x :40 Purpose: Reinforce hinge integrity and build posterior-chain resilience after heavy loading.Read more

CrossFit Mile Zero – CrossFit Strength Clean (10 Minutes to Find Heavy Squat Clean ) Goal: Heavy for the day with excellent mechanics. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single Unders 15 High Knees 1 Power Clean Performance AMRAP 10 20-30 Double Unders 15 Toes-to-Eye Level 1 Power Clean (155/105) Competition AMRAP 10 30 Double Unders 15 Toes-to-Bar 1 Power Clean (225/155)Time cap is 10 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Clean Pulls – 3 x 3 @ 90% of today’s top squat clean Strict Toes-to-Bar – 3 x 6 Front Rack Hold – 3 x :20 Purpose: Build heavy single confidence and midline control under fatigue.Read more