WOD – Page 3 – CrossFit Mile Zero

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Jan

CrossFit – Thu, Jan 15

January 14, 2026

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 75–85% ) WOD Metcon (4 Rounds for time) Fitness Every 4:00 for 4 Rounds 200m Row 10 Deadlifts 10 Burpees Performance Every 4:00 for 4 Rounds 250m Row 10 Deadlifts (185/135) 10 Burpees to Target Compete Every 4:00 for 4 Rounds 250m Row 10 Deadlifts (225/155) 10 Burpees to TargetTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – 10–15 min) Simple Accessory Circuit – 3 Rounds (not for time): 12 Tempo Goblet Squats (3111) 15 Banded Hamstring Curls 12 Single-Leg Romanian Deadlifts (each side, light DB) 30–45s Front Plank Purpose: Reinforce squat mechanics Strengthen posterior chain Build trunk stability to support heavier squatting

Jan

CrossFit – Wed, Jan 14

January 13, 2026

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5 1 Push Jerk @ 60–65%) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 seconds Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – 10–15 min) Accessory Circuit – 3 Rounds (not for time): 12 DB Romanian Deadlifts (moderate) 10 Tempo Front Squats (31X1, light load) 15 Banded Face Pulls 30–45s Hollow Hold

Jan

CrossFit – Tue, Jan 13

January 12, 2026

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 3–7 Bar Muscle-Ups WOD Metcon (Time) Fitness For Time – 3 Rounds: 300m Run 15 Jumping Pull-Ups Performance For Time – 3 Rounds: 400m Run 15 Pull-Ups Competition For Time – 3 Rounds: 400m Run 15 C2B Pull-Ups Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Simple Structure – 2–3 Sets: Active Hang x :30 Banded Straight-Arm Pulldown x 15 Hollow Hold or Deadbug x :30 Goal: Support shoulder health, reinforce pulling mechanics, and restore midline stability after high-skill gymnastics and running.

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.

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