CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness For Time 600m Run 30 AbMat Sit-Ups 24/20 Cal Bike 800m Run 25 AbMat Sit-Ups 18/14 Cal Bike 1000m Run 20 AbMat Sit-Ups 14/10 Cal Bike Performance For Time 800m Run 25 GHD Sit-Ups 32/24 Cal Bike 1000m Run 20 GHD Sit-Ups 24/18 Cal Bike 1200m Run 15 GHD Sit-Ups 16/12 Cal Bike Competition For Time 800m Run 30 GHD Sit-Ups 40/32 Cal Bike 1000m Run 25 GHD Sit-Ups 30/24 Cal Bike 1200m Run 20 GHD Sit-Ups 20/16 Cal Bike Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single-Leg RDL – 3 x 8/side Banded Hamstring Curls – 3 x 15 Hollow Hold – 3 x :30 Purpose: Reinforce posterior chain resilience and midline stability after high-volume hinge work.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 5 × 2 @ 85% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 20 Wall Balls 20 Box Step Ups 60 Single Unders Performance AMRAP 10 30 Wall Balls (14/10) 30 Box Jumps (20/16) 40-60 Double Unders Competition AMRAP 10 30 Wall Balls (20/14) 30 Box Jumps (24/20) 60 Double UndersTime cap is 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Metcon (Checkmark) CrossFit Open 26.2Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 40-30-20-10 Single Unders Sit Ups 15 Push Ups after each round Performance 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Competition 50-40-30-20-10 Double Unders Sit Ups 20 Push Ups after each round Extra Credit Metcon (Checkmark) Optional After-Class Accessory Strict Pull-Ups – 3 x 5 Ring Dips – 3 x 6 Hollow Holds – 3 x :30 Purpose: Support long-term BMU capacity and midline control.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 8 Minute 1: 50 ft OH Plate Carry Minute 2: 50 ft HS Walk WOD Metcon (Time) Fitness 3 Rounds For Time 25 Wall Balls 15 Burpee Box Step Ups 100m Farmers Carry Performance 3 Rounds For Time 25 Wall Balls (14/10) 15 Burpee Box Jumps 20/16 100m Farmers Carry (35s/25s) Compete 3 Rounds For Time 25 Wall Balls (20/14) 15 Burpee Box Jumps 24/20 100m Farmers Carry (50s/35s)Time Cap is 16 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single Arm KB Overhead Hold – 3 x :30/side Strict HSPU or Pike Push-Ups – 3 x 6 Heavy Suitcase Carry – 3 x 40 ft/side Purpose: Build overhead durability and midline strength to support wall balls and handstand work.Read more