WOD – Page 2 – CrossFit Mile Zero

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Jan

CrossFit – Mon, Jan 12

January 11, 2026

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 3 Front Squat) 3 × 5 @ ~70% Tempo 5XXX WOD Metcon (5 Rounds for reps) Fitness EMOM x 12 (4 rounds): 10/8 Cal Bike 10 Box Step-Overs 10 Abmat Sit-Ups Performance EMOM x 12 (4 rounds): 12/10 Cal Bike 12 Box Step-Overs 10 GHD Sit-Ups Compete EMOM x 12 15/12 Cal Bike 15 Box Step-Overs 15 GHD Sit-Ups Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Simple Structure – 2–3 Sets: Spanish Squat Hold x :30 Banded Hip Flexor March x 10/side Deadbug or Hollow Hold x :30 Goal: Support knee health, hip flexor durability, and trunk stability after front squat loading and GHD volume.

Jan

CrossFit – Sat, Jan 10

January 9, 2026

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Teams of 3 Fitness For Time: 3 Rounds: 30 High Knees 30 Deadlifts 2 Rounds: 20 Jumping Pull Ups 20 Power Cleans 1 Round: 40 Cal Bike 15 Zombie Rope Climbs Performance For Time: 3 Rounds: 30 Toes-to-Eye Level 30 Deadlifts (185/135) 2 Rounds: 20 Jumping Bar Muscle-Ups 20 Power Cleans (135/95) 1 Round: 50 Cal Bike 15 Rope Climbs Competition For Time: 3 Rounds: 30 Toes-to-Bar 30 Deadlifts (225/155) 2 Rounds: 20 Bar Muscle-Ups 20 Power Cleans (185/125) 1 Round: 50 Cal Bike 15 Rope Climbs Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 2–3 Sets: 10–12 Tempo Romanian Deadlifts (light) 20–30s Hollow Hold 15 Banded Hamstring Curls Goal: Restore posterior-chain balance, reinforce core stability, and promote recovery after heavy axial loading.

Jan

CrossFit – Fri, Jan 9

January 8, 2026

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5 ) 1 Push Jerk + 1 Split Jerk Increase gradually to a clean, repeatable working weight (around 70–80%). WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 10 Push Jerks 40 Single-Unders Performance AMRAP 9 10 Push Jerks (95/65) 20-30 Double-Unders Compete AMRAP 9 10 Push Jerks (135/95) 30 Double-UndersTime Cap is 9 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 2–3 Sets: 12–15 Banded Face Pulls 8–10 Single-Arm DB Z-Press (each arm) 20–30s Split Squat ISO Hold (each leg) Goal: Support overhead stability, pressing endurance, and split-position strength to improve jerk efficiency.

Jan

CrossFit – Thu, Jan 8

January 7, 2026

CrossFit Mile Zero – CrossFit Strength 500m Row (Time) Max Effort 500m Row WOD Metcon (Time) Fitness 4 Rounds for Time 20 DB Lunges 400m Row Performance 4 Rounds for Time 20 DB Lunges (35/25) 500m Row Compete 4 Rounds for Time 20 DB Lunges (50/35) 500m RowTime Cap is 22 Minutes Extra Credit Metcon (Checkmark) Optional Post-Class Accessory 2–3 Sets: 12–15 DB Step-Ups (each leg) 20–30s Hollow Hold 15 Banded Hamstring Curls Intent: Reinforce unilateral strength, trunk stability, and posterior-chain recovery after high rowing volume.

Jan

CrossFit – Wed, Jan 7

January 6, 2026

CrossFit Mile Zero – CrossFit WOD Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Fitness 4 rounds 300m Run 20 Box Step Ups 20 Wall Balls Performance 5 Rounds 400m Run 20 Box Jumps 20/16 20 Wall Balls 14/10 Extra Credit Metcon (Checkmark) Optional Post-Class Accessory 2–3 Sets: 15 Banded Terminal Knee Extensions 20–30s Wall Sit 15 Tibialis Raises Intent: Support knee health, quad endurance, and lower-leg resilience after high-volume jumping.

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