WOD – Page 14 – CrossFit Mile Zero

12

Jan

CrossFit – Mon, Jan 13

January 12, 2025

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.

12

Jan

CrossFit – Mon, Jan 13

January 12, 2025

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.

12

Jan

CrossFit – Mon, Jan 13

January 12, 2025

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.

12

Jan

CrossFit – Mon, Jan 13

January 12, 2025

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.

12

Jan

CrossFit – Mon, Jan 13

January 12, 2025

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 75-85% for max reps!) KB RDL (7×8, moderate weight) Cal Bike (No Measure) 3 Calories moderately hard. WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 5 Hand Release Push Ups 10 Russian Swings 12/10 Cal Bike Performance Every 3 Minutes for 5 Rounds 5 Box Dips 10 American Swings (53/35) 15/12 Cal Bike Compete Every 3 Minutes for 5 Rounds 5 Ring Dips 10 American Swings (70/53) 15/12 Cal Bike Goal Time: Under 1:30 Time Cap: 2 Minutes Dips/Swings should be unbroken. Push the bike HARD. Aim for 90+ seconds of rest.