WOD – Page 2 – CrossFit Mile Zero

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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)

Apr

CrossFit – Mon, Apr 6

April 5, 2026

CrossFit Mile Zero – CrossFit Strength Push Jerk (8×2. Last 3-5 sets 75%+) WOD Metcon (Time) Fitness 3 Rounds for Time 10/8 Cal Bike 12 Knee Raises 9 Push Jerks Performance 3 Rounds for Time 12/10 Cal Bike 12 Toes to Eye Level 9 Push Jerks (95/65) Competition 3 Rounds for Time 15/12 Cal Bike 12 Toes to Bar 9 Push Jerks (135/95)

Apr

CrossFit – Sat, Apr 4

April 3, 2026

CrossFit Mile Zero – CrossFit WOD Partner Eva (Time) Fitness 5 Rounds for Time 400m Run/1200m Bike 30 Russian Swings 30 Jumping Pull Ups Performance 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (53/35) 30 Pull Ups Compete 5 Rounds for Time 800m Run/2400m Bike 30 American Swings (70/53) 30 Pull Ups Goal: 20-25 Minutes Cap: 30 Minutes Alternate every 200m on the run. You go, I go. Switch as needed. Partner up and have some fun.

Apr

CrossFit – Fri, Apr 3

April 2, 2026

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean + Shoulder to Overhead (Every 1:30×8, Build to workout weight or just above.) WOD Metcon (Time) Fitness 400m Row 20 Burpees 10 Hang Clean and Jerk Performance 500m Row 30 Burpees 10 Clean and Jerk (135/95) Competition 500m Row 30 Burpees over Bar 10 Clean and Jerk (185/125)

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