CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5: 2 Push Jerks + 1 Split Jerk → Moderate load (~70–80% of jerk max) ) WOD Metcon (Time) Fitness For Time 4 Rounds 200m Row 10 DB Front Squats 8 Cal Bike 8 DB Thrusters Performance For Time 4 Rounds 250m Row 12 DB Front Squats (35s/25s) 10 Cal Bike 8 DB Thrusters (35s/25s) Compete For Time 4 Rounds 250m Row 12 DB Front Squats (50s/35s) 10 Cal Bike 8 DB Thrusters (50s/35s)Time Cap is 16 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Good Mornings (light) 10 Seated DB Strict Press (light, focus on control) :30 Hollow Hold Accessory Goal: Enhance posterior chain stability, shoulder endurance, and core control to support jerk and thruster mechanics.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 5 Rounds: 2 Front Squats @ 80% 3 Weighted Strict Pull-Ups (or 6 strict bodyweight) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 8 DB Box Step Overs 6 HSPU Progressions 4 Cleans Performance AMRAP 10: 8 DB Box Step Overs (35s/25s) 6 HSPU Progressions 4 Cleans (135/95) Competition AMRAP 10: 8 DB Box Step Overs (50s/35s) 6 Wall-Facing HSPU 4 Cleans (185/125)Time Cap 10 Mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Barbell Good Mornings (light) 10 Single-Arm DB Rows / arm :30 Wall-Facing Handstand Hold Goal: Reinforce spinal stability, pulling strength, and overhead control to support future cleans, rope climbs, and HSPU progressions.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35: 400m Run 20 Wall Balls 15/12 Cal Ski 15 Sandbag Cleans 15 KB Swings Performance AMRAP 35: 600m Run 20 Wall Balls (14/10) 15/12 Cal Ski 15 Sandbag Cleans AHAP 15 KB Swings (53/35) Compete AMRAP 35: 600m Run 20 Wall Balls (20/14) 15/12 Cal Ski 15 Sandbag Cleans AHAP 15 KB Swings (70/53)Time Cap 35 mins Extra Credit Metcon (Checkmark) 3 Rounds: 15 Banded Hamstring Curls 15 Glute Bridges w/ Sandbag 20 Banded Pull-Aparts Goal: Restore posterior chain balance and shoulder endurance after long mixed-modal workRead more

CrossFit Mile Zero – CrossFit Strength WOD Metcon (Time) Fitness For Time: 3 Rounds 400m Row 15 Jumping Pull-Ups 12 Hang Power Cleans 9 Shoulder-to-Overhead Rest 2:00 after each round. Score = total time including rest. Performance For Time: 3 Rounds 500m Row 15 Pull-Ups 12 Hang Power Cleans (115/75) 9 Shoulder-to-Overhead (115/75) Rest 2:00 after each round. Score = total time including rest. Competition For Time: 3 Rounds 500m Row 15 Chest-to-Bar Pull-Ups 12 Hang Power Cleans (135/95) 9 Shoulder-to-Overhead (135/95) Rest 2:00 after each round. Score = total time including rest. Time Cap: 22 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 10 Barbell Bent-Over Rows (heavy) 20 Banded Face Pulls 20 Hollow Rocks Goal: Reinforce posterior chain and midline stability after high-volume pulling.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) E2MOM x 6: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65–70% WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 6/5 Cal Bike + Max DB STO 15 AbMat Sit Ups 10 Alt DB Snatches Performance EMOM x 15 8/6 Cal Bike + Max DB STO (35s/25s) 10 GHD Sit-Ups 10 Alt DB Snatches (50/35) Compete EMOM x 15 8/6 Cal Bike + Max DB STO (50s/35s) 15 GHD Sit-Ups 10 Alt DB Snatches (70/50) Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) 3 Rounds: 15 Banded Good Mornings 10 DB Lateral Raises 20 Weighted Sit-Ups (25/15 plate) Goal: Reinforce shoulder endurance and trunk stability following heavy snatch and midline volume.Read more