WOD – Page 28 – CrossFit Mile Zero

22

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.

22

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.

22

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.

22

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.

22

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength Front Squat (8×2, Build to a Heavy Double.) Overhead Squat (8×3, Build to a Heavy Triple.) Lawnmower Rows 8×5/5 at a moderate weight WOD Metcon (Time) Fitness 4 Rounds for Time 10 Wallballs 10 Knee Raises 10/8 Calorie Bike Performance 4 Rounds for Time 12 Wallballs (20/14) 12 Toes to Bar 12/10 Calorie Bike Compete 4 Rounds for Time 15 Wallballs (20/14) 15 Toes to Bar 15/12 Calorie Bike Goal Time: 10-12 Time Cap: 15 Minutes Unbroken Wallballs. Toes to Bar in short, quick sets. Moderate to fast intensity on the bike.