CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating): Min 1: 6–9 Strict Pull-Ups Min 2: 10–15 Ring Rows Strength WOD Metcon (AMRAP – Reps) Fitness AMRAP 10: 1 Power Clean 1 Muscle-Up Progression 5/4 Cal Bike Performance AMRAP 10: 1 Power Clean (135/95) 1 Jumping Muscle-Up 7/5 Cal Bike Compete AMRAP 10: 1 Power Clean (185/135) 1 Muscle-Up 7/5 Cal BikeTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Simple Sets: Banded Straight-Arm Pulldown – 15 reps Slow Tempo Ring Rows – 10 reps (3s down) Tall Kneeling Single-Arm DB Press – 10/side Goal: Support shoulder health, reinforce scapular mechanics, and balance pressing with pulling volume.Read more

CrossFit Mile Zero – CrossFit Gymnastics EMOM x 9: :20 Handstand Hold 10 Shoulder Touches :30 Hollow Hold WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 22: 400m Row 50’ DB Bear Crawl 200m Ski 100m KB Suitcase Carry Performance AMRAP 22: 500m Row Handstand Walk Progression 300m Ski 100m KB Suitcase Carry (53/35) Competition AMRAP 22: 500m Row 50’ Handstand Walk 300m Ski 100m KB Suitcase Carry (70/53) Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Simple Sets: 30s Wall-Facing Handstand Hold or Pike Hold 12 Single-Arm KB Rows / side 20–30s Side Plank / side Goal: Reinforce shoulder stacking, unilateral stability, and trunk control to support inverted work and carries.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5: 5 Front Squats @ 80%) WOD CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Fitness EMOM x 15: 4 DB Thrusters 6 High Knees 20 Single-Unders Performance 4 DB Thrusters (35s/25s) 6 Toes-to-Eye Level 10-20 Double-Unders Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Tempo Goblet Squats (3s down) 12 Banded Toes-to-Bar or Hollow Rocks 30s Front Rack Carry (moderate load) Goal: Reinforce squat positioning, core stability, and front rack endurance to support long-term strength and movement quality.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM x 3: 3 High Hang Snatch @ ~50% EMOM x 3: 2 Low Hang Snatch @ ~60% EMOM x 3: 1 Snatch @ 65–75% ) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Snatch Grip Romanian Deadlifts (light, controlled) 12 Banded Face Pulls 30s Overhead Plate Hold (light, active shoulders) Purpose: Reinforce posterior chain strength, shoulder stability, and overhead endurance following high-speed snatch work.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 2 On a Running Clock – Teams of 2: 100 ft Sandbag Lunge 35/25 Cal Bike 100 ft Sandbag Lunge Rest until Minute 10 30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20) EMOM x 10: 5 Pull-Ups 10 Push-Ups 15 Air Squats 40:00–52:00 | Part 3 – Final Push (Minute 20+) At Minute 20: 20 Power Snatches 600m Run Performance Teams of 2 On a Running Clock – Teams of 2: 100 ft Sandbag Lunge 50/35 Cal Bike 100 ft Sandbag Lunge Rest until Minute 10 30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20) EMOM x 10: 5 Pull-Ups 10 Push-Ups 15 Air Squats 40:00–52:00 | Part 3 – Final Push (Minute 20+) At Minute 20: 20 Power Snatches (95/65) 600m Run Competition Teams of 2 On a Running Clock – Teams of 2: 100...Read more