WOD – Page 4 – CrossFit Mile Zero

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Jul

CrossFit – Tue, Jul 14

July 13, 2026

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x4 2 Front Squat at 90-95%) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 12 5 Deadlifts 7 Jumping Pull Ups or Pull Ups 50 Single Unders Performance AMRAP 12 5 Deadlifts (225/155) 7 Jumping Muscle Ups 30 Double Unders Competition AMRAP 12 5 Deadlifts (275/185) 7 Muscle Ups 50 Double Unders

Jul

CrossFit – Mon, Jul 13

July 12, 2026

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch Finish around 90%) WOD Metcon (4 Rounds for time ↓ shorter is better) Fitness E3MOM x4 10 Alt DB Snatches 10/8 Cal Bike 10 Alt DB Snatches Performance E3MOM x4 10 Alt DB Snatches (35/25) 12/10 Cal Bike 10 Alt DB Snatches (35/25) Competition E3MOM x4 10 Alt DB Snatches (50/35) 15/12 Cal Bike 10 Alt DB Snatches (50/35)

Jul

CrossFit – Sat, Jul 11

July 10, 2026

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 40 Cal Bike 30 Jumping Pull Ups 30 Cal Bike 30 Thrusters 20 Cal Bike 30 Burpees Over Bar 10 Cal Bike Then 500m Run Together Performance 45 Cal Bike 30 Pull Ups 35 Cal Bike 30 Thrusters (95/65) 25 Cal Bike 30 Burpees Over Bar 15 Cal Bike Then 800m Run Together Competition 45 Cal Bike 30 Synchro Pull Ups 35 Cal Bike 30 Thrusters (135/95) 25 Cal Bike 30 Synchro Burpees Over Bar 15 Cal Bike Then 800m Run Together

Jul

CrossFit – Fri, Jul 10

July 9, 2026

CrossFit Mile Zero – CrossFit Strength Pull-ups (AMRAP 12 1 Pull Up, Rest 10 Seconds, 2 Pull Ups, Rest 20 Seconds… When you Fail Start Back at 1) WOD Metcon (Time) Fitness 2 Rounds for Time 15/12 Cal Ski 15 Deadlifts 15/12 Cal Row 15 Knee Raises Performance 2 Rounds for Time 20/16 Cal Ski 20 Deadlifts (185/125) 20/16 Cal Row 20 Toes to Eye Level Competition 2 Rounds for Time 20/16 Cal Ski 20 Deadlifts (225/155) 20/16 Cal Row 20 Toes to Bar

Jul

CrossFit – Thu, Jul 9

July 8, 2026

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E2MOM x8 Clean + Front Squat + Jerk Start at 70%, finish the last 3-4 sets at 80%) WOD Metcon (Time) Fitness 10 Rounds 5 Wallballs 2 Inch Worms to Hand Release Push Ups 1 Power Clean Performance 10 Rounds 5 Wallballs (20/14) 2 Wall Walks 1 Power Clean (155/105) Competition 10 Rounds 5 Wallballs (20/14) to an 11’/10′ Target 3 Wall Walks 1 Power Clean (225/155)

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