WOD

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16
Jan

CrossFit 01.17.21

CrossFit Mile Zero – CrossFit

SKILLS DEVELOPMENT

Metcon (No Measure)

Gymnastics 10a-11a

Open Gym 10a-12p

ACTIVE RECOVERY

Metcon (No Measure)

5 Rounds:

30 Double Unders/10 Under Attempts

10 GHD Sit Ups

10 Wallballs

10 DB Bench

400m Run/500m Row/1000m Bike

14
Jan

CrossFit 01.15.20

CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (8×2, Last 2 at 90+%)

Front Squat (8×2, Last 2 at 90+%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Toes to Bar

8 Wallballs (14/20)

10 Cal Row or 8 Cal Bike

Rx+

8 Toes to Bar

10 Wallballs (14/20)

12 Cal Row or 9 Cal Bike

13
Jan

CrossFit 01.14.21

CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulder Press (8×3, Last 2 Sets at 90%)

Push Press (8×3, Last 2 Sets at 90%)

Bench Press (8×3, Last 2 Sets at 90%)

WOD

Metcon (Time)

4 Rounds

3 Power Cleans (75/115)

6 Hand Release Push Ups

12 Deadlifts (75/115)

200m Run/500m Bike

Rx+

3 Power Cleans (105/155)

6 Handstand Push Ups

12 Deadlifts (105/155)

200m Run/500m Bike

12
Jan

CrossFit 01.13.21

CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

600m Run/750m Row/1500m Bike

20 Sit Ups

10 Box Jumps/Step Ups (20/24)

5 Bar Assist Rows or 1 Rope Climb

Rx+

800m Run/1000m Row/2000m Bike

15 GHD or Knees to Elbow

10 Box Jumps/Step Ups (20/24)

7 Pull Ups or 2 Rope Climbs