CrossFit Mile Zero – CrossFit Strength Clean (10 Minutes to Find Heavy Squat Clean ) Goal: Heavy for the day with excellent mechanics. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single Unders 15 High Knees 1 Power Clean Performance AMRAP 10 20-30 Double Unders 15 Toes-to-Eye Level 1 Power Clean (155/105) Competition AMRAP 10 30 Double Unders 15 Toes-to-Bar 1 Power Clean (225/155)Time cap is 10 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Clean Pulls – 3 x 3 @ 90% of today’s top squat clean Strict Toes-to-Bar – 3 x 6 Front Rack Hold – 3 x :20 Purpose: Build heavy single confidence and midline control under fatigue.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Checkmark) CF Open 26.1 Register for the CrossFit Open CrossFit Games Open 26.1 RX’d: (Ages 16-54) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jumps Overs 20 Wall Ball Shots Time Cap : 12 Minutes F : 14-lb (6kg) medicine-ball, 9 foot target, 20-inch box M : 20-lb (9kg) medicine-ball,10 foot target, 24-inch box Put your rep count in the comment boxTo learn more about CrossFit Games Open 26.1 RX’d: (Ages 16-54) click hereRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rds 150m Row 150m Ski 30 Single Unders 5 Deadlifts Performance 5 Rds 200m Row 200m Ski 20-30 Double Unders 5 Deadlifts (135/95) Competition 5 Rds 200m Row 200m Ski 30 Double Unders 5 Deadlifts (185/135) Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo Back Squats (31X1) – 3 x 5 @ 60% DB Z-Press – 3 x 8 Banded Face Pulls – 3 x 20 Goal: Reinforce squat mechanics and build strict pressing strength for future HSPU progressions.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 300m Run 30 Burpees 500m Run 30 High Knees 300m Run 30 DB Thrusters Performance For Time 400m Run 30 Burpees 600m Run 30 Toes 2 Eye Level 400m Run 30 DB Thrusters 35s/25s Compete For Time 400m Run 30 Burpees 600m Run 30 T2B 400m Run 30 DB Thrusters 50s/35sTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Strict Toes-to-Bar or Hanging Leg Raises – 3 x 8 DB Front Rack Step-Ups – 3 x 8/leg Banded Face Pulls – 3 x 20 Purpose: Build midline endurance and shoulder stamina to support future longer mixed-modal conditioning pieces.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness E8MOM x 3 20 Russian Swings AHAP 18/15 Calorie Row 20 Box Step Overs Performance E8MOM x 3 30 Russian Swings AHAP 24/18 Calorie Row 30 Box Jump Overs 20/16 Competition E8MOM x 3 30 Russian Swings AHAP 30/24 Calorie Row 30 Box Jump Overs 24/20″ 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