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 9 10 Push Jerks (135/95) 30 Double-UndersTime Cap is 9 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 2–3 Sets: 12–15 Banded Face Pulls 8–10 Single-Arm DB Z-Press (each arm) 20–30s Split Squat ISO Hold (each leg) Goal: Support overhead stability, pressing endurance, and split-position strength to improve jerk efficiency.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 (Checkmark) Optional Post-Class Accessory 2–3 Sets: 12–15 DB Step-Ups (each leg) 20–30s Hollow Hold 15 Banded Hamstring Curls Intent: Reinforce unilateral strength, trunk stability, and posterior-chain recovery after high rowing volume.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 (Checkmark) Optional Post-Class Accessory 2–3 Sets: 15 Banded Terminal Knee Extensions 20–30s Wall Sit 15 Tibialis Raises Intent: Support knee health, quad endurance, and lower-leg resilience after high-volume jumping.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 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 2–3 Sets: 10–12 Banded Lat Pulldowns 20–30s Handstand Hold or Wall-Facing HS 15–20 Banded Triceps Extensions Goal: Reinforce pulling strength, overhead stability, and arm endurance to support BMU and HSW development.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (E2MOM x 5) 5 x 3 @ 75–80% WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 12 Thrusters 12 High Knees Performance 3 Rounds for Time 400m Run 15 Thrusters (65/55) 12 Toes-to-Eye Level Compete 3 Rounds for Time 400m Run 15 Thrusters (95/65) 12 Toes-to-Bar Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory (Optional – 10 min) 2–3 Sets Each 12–15 Banded Hamstring Curls 20–30s Hollow Hold 12–15 GHD Hip Extensions or Back Extensions Intent: Build posterior-chain durability and midline endurance without excessive fatigue.Read more