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

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 2 – AMRAP 30: Buy In: 1 Mile Run (together) Then split: 20 Synchro high Knees 20 Sandbag Cleans (AHAP) 20 Cal Row 20 Synchro Push-Ups Performance Teams of 2 – AMRAP 30: Buy In: 1 Mile Run (together) Then split: 20 Synchro Toes 2 Eye Level 20 Sandbag Cleans (AHAP) 20 Cal Row 20 Synchro Push-Ups Compete Teams of 2 – AMRAP 30: Buy In: 1 Mile Run (together) Then split: 20 Synchro T2B 20 Sandbag Cleans (AHAP) 20 Cal Row 20 Synchro Push-Ups Cap: 30 mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Sets: 15 Banded Good Mornings 20 Hanging Knee Raises 15 Banded Face Pulls Goal: Posterior chain recovery and shoulder stability reinforcement after long partner effort.Read more