CrossFit Mile Zero – CrossFit WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#) Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Complete on athlete’s own time: Suitcase Carry – 3 x 40m/side Glute Bridge Hold – 3 x :30 Dead Bug (controlled) – 3 x 10/side Goal: Reinforce single-leg stability, trunk control, and posterior chain support after high-volume locomotion and core work.Read more

CrossFit Mile Zero – CrossFit Gymnastics Pull-ups (E130MOM x 5 Strict Pull-Ups ) 5 × 5 (add load if able) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 8 Jumping Pull-Ups 12 Alternating DB Snatch 12/10 Cal Bike Performance AMRAP 14 8 Pull-Ups 12 Alternating DB Snatch (35/25) 16/12 Cal Bike Competition AMRAP 14 8 Chest-to-Bar Pull-Ups 12 Alternating DB Snatch (50/35) 16/12 Cal Bike Time Cap: 14 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Tempo Ring Rows (3111) – 3 × 10 Single-Arm DB Row (bench-supported) – 3 × 10 / side Banded Lat Stretch or Child’s Pose Lat Reach – 2 × 45s / side Goal: Reinforce scapular control, upper-back strength, and shoulder recovery after high pulling volume.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 Back Squat) 5 × 5 @ 75-78% Tempo: 3131 WOD Metcon (Time) Fitness 12 Wall Balls 10 High Knees 8 DB Box Step Overs Performance 12 Wall Balls (14/10) 10 Toes-to-Eye Level 8 DB Box Step Overs (35/25) Compete 12 Wall Balls (20/14) 10 Toes-to-Bar 8 DB Box Step Overs (50/35) Time – Cap 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Tempo Bulgarian Split Squat – 3 × 8 / side (controlled) Banded Hamstring Curl or Stability Ball Curl – 3 × 12–15 Hanging Hollow Hold or Dead Bug – 3 × 30s Goal: Reinforce unilateral leg strength, posterior chain durability, and midline stability to support tempo squatting and Open-style volume.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (8 Rounds for time) Fitness E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB Snatches (35/25) 10 High Knees Performance E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB Snatches (50/35) 10 Toes-to-Eye Level Compete E4MOM × 8 (32 minutes total) 1 partner works at a time: 300m Row 12 Alt DB Snatches (70/50) 10 Toes-to-Bar Cap: 32 mins Extra Credit Metcon (Checkmark) AFTER-CLASS ACCESSORY WORK (Strength + Stability) (Optional 10–12 minutes) Targeting: grip, core, pulling strength, overhead stability, hip extension. A. Grip & Pull Strength 3 Sets: 20-second bar hang 8 slow tempo ring rows (3-second negative) B. Midline Stability 3 Rounds: 12 GHD hip extensions OR 15 back extensions 20 hollow rocks C. Overhead Control 3 Sets: 8 DB overhead march per...Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 ) Back Squat 5 × 2 @ 85–90% WOD Metcon (Time) Fitness 4 Rounds: 8 Thrusters 8 Bar-Facing Burpees Performance 4 Rounds: 8 Thrusters (95/65) 8 Bar-Facing Burpees Compete 4 Rounds: 8 Thrusters (115/75) 8 Bar-Facing BurpeesTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, 10–12 minutes) Focus: leg strength, core stability, and pressing endurance—all supporting squats, thrusters, and burpees. Accessory Block A1. Bulgarian Split Squats — 3 × 8/leg Build unilateral strength and bottom-position stability. A2. Strict Ring Dips or Box Dips — 3 × 8–12 Supports pressing mechanics from thrusters/burpees. A3. Hollow Rocks — 3 × 20 sec Reinforces midline tension used in squats and thrusters. A4. Glute Bridge Iso Hold — 2 × 45 sec Helps maintain posterior chain balance after heavy squats.Read more