WOD – Page 17 – CrossFit Mile Zero

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Jan

CrossFit – Thu, Jan 30

January 29, 2025

CrossFit Mile Zero – CrossFit Strength Deadlift 8×3, build to a heavy triple Push-ups (8×5-8 reps. Use your hardest variation .Horizontal, Push Ups, Ring Push Ups ) WOD Metcon (AMRAP – Reps) Fitness Every 1:30 for 8 Rounds 15 Russian KB Swings Max Calories on Row/Ski :30 Rest between Rounds Performance Every 1:30 for 8 Rounds 15 Russian KB Swings (53/35) Max Calories on Row/Ski :30 Rest between Rounds Compete Every 1:30 for 8 Rounds 15 Russian KB Swings (70/53) Max Calories on Row/Ski :30 Rest between Rounds Goal: 100+ Calories Aim for unbroken KB Swings. Quick transition to the Erg to maximize calories. 12-13 calories per round needed.

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Jan

CrossFit – Wed, Jan 29

January 28, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.

28

Jan

CrossFit – Wed, Jan 29

January 28, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.

28

Jan

CrossFit – Wed, Jan 29

January 28, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.

28

Jan

CrossFit – Wed, Jan 29

January 28, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 8 Rounds for Time 300m Run 7 Up/Down Step Ups 1 Zombie Rope Climb Performance 8 Rounds for Time 400m Run 7 Burpee Box Overs (24/20) 1 Rope Climb Compete 8 Rounds for Time 400m Run 10 Burpee Box Overs (24/20) 2 Rope Climb Goal Time: Under 35 Minutes Time Cap: 35 Minutes For quality. Conserve on the run/burpees. Hit your best version of rope climbs.