WOD – Page 2 – CrossFit Mile Zero

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Jan

CrossFit – Mon, Jan 26

January 25, 2026

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5 3 Front Squats Tempo 5111) Building as long as Tempo and Form are maintained WOD Metcon (Time) Fitness For Time: 12–9–6–3 DB Push Press (1 DB) Burpees 12/8 Cal Row Performance For Time: 12–9–6–3 DB Push Press (35s/25s) Burpees 16/12 Cal Row Competition For Time: 12–9–6–3 DB Push Press (50s/35s) Burpees Over the DB 20/16 Cal RowTime cap is 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Goblet Squat (5-sec eccentric) – 3 x 10 Half-Kneeling Single-Arm DB Press – 3 x 8/side Banded Front Rack Stretch + T-Spine Extension – 2 x 60 sec

Jan

CrossFit – Sat, Jan 24

January 23, 2026

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Heavy Glen – Partner Version For Time 30 Clean & Jerks 1200m Run (together) 10 Zombie Rope Climbs 1200m Run (together) 70 Burpees to Target Performance Heavy Glen – Partner Version For Time 30 Clean & Jerks (135/95) 1 Mile Run (together) 10 Rope Climbs 1 Mile Run (together) 100 Burpees to Target Competition Heavy Glen – Partner Version For Time 30 Clean & Jerks (185/135) 1 Mile Run (together) 10 Rope Climbs 1 Mile Run (together) 100 Burpees to TargetTime Cap 30 mins Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Single-Leg DB RDL – 3 x 8/side Tall Kneeling Banded Lat Pulldown – 3 x 12 Copenhagen Side Plank – 2 x 20–30s/side Goal: Rebuild posterior chain integrity, shoulder stability, and trunk control after heavy barbell and high-volume conditioning.

Jan

CrossFit – Fri, Jan 23

January 22, 2026

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 6 Back Squat x 2 @ 78%) WOD Metcon (Time) Fitness 5 Rounds for Time: 10 American Swings 15 AbMat Sit-Ups 20 Wall Balls Performance 5 Rounds for Time: 10 American Swings (53/35) 10 GHD Sit-Ups 20 Wall Balls (14/10) Compete 5 Rounds for Time: 10 American Swings (70/53) 15 GHD Sit-Ups 20 Wall Balls (20/14)Time Cap is 15 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets Each (Not Part of 60-Min Class): Banded Hamstring Curls – 15 reps Tempo Goblet Squats (3s down) – 12 reps Hollow Hold or Deadbug – 30–40s Goal: Reinforce posterior chain durability, knee integrity, and trunk stability after squat and midline volume.

Jan

CrossFit – Thu, Jan 22

January 21, 2026

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.

Jan

CrossFit – Wed, Jan 21

January 20, 2026

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.

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