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.Read more

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.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 2-6 Bar Muscle-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 12/10 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Performance AMRAP 12 15/12 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Competition AMRAP 12 15/12 Cal Bike 10 Russian KB Swings (AHAP) 10 Burpees to Target Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 2–3 Sets: 10–12 Banded Lat Pulldowns 20–30s Handstand Hold or Wall-Facing HS 15–20 Banded Triceps Extensions Goal: Reinforce pulling strength, overhead stability, and arm endurance to support BMU and HSW development.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (E2MOM x 5) 5 x 3 @ 75–80% WOD Metcon (Time) Fitness 3 Rounds for Time 300m Run 12 Thrusters 12 High Knees Performance 3 Rounds for Time 400m Run 15 Thrusters (65/55) 12 Toes-to-Eye Level Compete 3 Rounds for Time 400m Run 15 Thrusters (95/65) 12 Toes-to-Bar Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory (Optional – 10 min) 2–3 Sets Each 12–15 Banded Hamstring Curls 20–30s Hollow Hold 12–15 GHD Hip Extensions or Back Extensions Intent: Build posterior-chain durability and midline endurance without excessive fatigue.Read more

CrossFit Mile Zero – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish. Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Hanging Hollow Hold – 3 x :20–:30 Banded Lat Pulldown – 3 x 15 Front Rack Stretch on Rig – 2 x :45 Goal: Support midline endurance, shoulder health, and front rack mobility following the Open-style workload.Read more