WOD – Page 2 – CrossFit Mile Zero

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Apr

CrossFit – Sat, Apr 11

April 10, 2026

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 1200m Row (alt 300m) 40-25-10 DB Bench Knee Raises Alt Hang DB Snatch 1200m Row (alt 300m) Performance 1600m Row (alt 400m) 40-25-10 DB Bench (35s/25s) Toes to Eye Level Alt DB Snatch (35/25) 1600m Row (alt 400m) Competition 2000m Row (alt 500m) 40-25-10 DB Bench (50s/35s) Toes to Bar Alt DB Snatch (50/35) 2000m Row (alt 500m)

Apr

CrossFit – Fri, Apr 10

April 9, 2026

CrossFit Mile Zero – CrossFit Strength Back Squat (8×2. Last 5 Sets at 80% or higher.) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 30-50 Single Unders 10 Wallballs Performance AMRAP 8 20-30 Double Unders 10 Wallballs (20/14) Competition AMRAP 8 30 Double Unders 15 Wallballs (20/14)

Apr

CrossFit – Thu, Apr 9

April 8, 2026

CrossFit Mile Zero – CrossFit Skill Handstand Walk WOD Metcon (4 Rounds for time) Fitness Every 4:00 x4 Rounds 100m Farmers Carry 5 Burpees 5 Pike Walks with Push Up Performance Every 4:00 x4 Rounds 100m Farmers Carry (35s/25s) 5 Burpee Deadlifts 5 Wall Walks Competition Every 4:00 x4 Rounds 100m Farmers Carry (50s/35s) 5 Burpee Deadlifts 50′ Handstand Walk

Apr

CrossFit – Wed, Apr 8

April 7, 2026

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Reps) Fitness EMOM 30 -100m Ski -12 Russian Swings -100m Row -Max Pull Ups or Pull Up Negatives -Rest Performance EMOM 30 -150m Ski -15 Russian Swings (53/35) -150m Row -Max Chest to Bar Pull Ups -Rest Competition EMOM 30 -200m Ski -15 Russian Swings (70/53) -200m Row -Max Muscle Ups -Rest *Score Pull Ups, Chest to Bar, Muscle Ups

Apr

CrossFit – Tue, Apr 7

April 6, 2026

CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×3) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 9 Front Squats -Rest 1 Minute- 200m Run 6 Power Cleans 6 Front Squats -Rest 1 Minute- 200m Run 3 Power Cleans 3 Front Squats Performance 300m Run 9 Power Cleans (95/65) 9 Front Squats (95/65) -Rest 1 Minute- 300m Run 6 Power Cleans (125/85) 6 Front Squats (125/85) -Rest 1 Minute- 300m Run 3 Power Cleans (155/105) 3 Front Squats (155/105) Competition 300m Run 9 Power Cleans (135/95) 9 Front Squats (135/95) -Rest 1 Minute- 300m Run 6 Power Cleans (185/125) 6 Front Squats (185/125) -Rest 1 Minute- 300m Run 3 Power Cleans (225/155) 3 Front Squats (225/155)

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