WOD – Page 4 – CrossFit Mile Zero

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Jul

CrossFit – Fri, Jul 24

July 23, 2026

CrossFit Mile Zero – CrossFit Strength Pull-ups (E2:30MOM x5 Max Pull Ups *If you don’t have pull ups work on 5 SLOW negatives) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike 15 Wallballs 12 Box Step Overs (20/16) Performance 5 Rounds for Time 12/10 Cal Bike 15 Wallballs (14/10) 12 Box Jump Overs (20/16) Competition 5 Rounds for Time 15/12 Cal Bike 15 Wallballs (20/14) 12 Box Jump Overs (24/20)

Jul

CrossFit – Thu, Jul 23

July 22, 2026

CrossFit Mile Zero – CrossFit Strength Clean and Jerk (E1:45MOM x10 Clean + Jerk *Build to a Heavy Single) WOD Metcon (Time) Fitness 12-9-6-3 Power Cleans 12-12-12-12 Straight Leg Raises 100m Run After Each Round Performance 12-9-6-3 Power Cleans (115/75) 12-12-12-12 Toes to Eye Level 150m Run after Each Round Competition 12-9-6-3 Power Cleans (155/105) 12-12-12-12 Toes to Bar 200m Run after Each Round

Jul

CrossFit – Wed, Jul 22

July 21, 2026

CrossFit Mile Zero – CrossFit CONDITIONING 500m Row (Time) Max Effort 500m RowWarm Up Intervals 200m Easy Row 100m Sprint 300m Easy Row 250m Goal Pace WOD Metcon (Time) Fitness 600m Row 8 Burpee Deadlifts 200′ Farmers Carry 500m Row 8 Burpee Deadlifts 200′ Farmers Carry 400m Row 8 Burpee Deadlifts 200′ Farmers Carry Performance For Time 800m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) 600m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) 400m Row 8 Burpee Deadlifts (35s/25s) 200′ Farmers Carry (35s/25s) Competition For Time 1000m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s) 800m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s) 600m Row 8 Burpee Deadlifts (50s/35s) 200′ Farmers Carry (50s/35s)

Jul

CrossFit – Tue, Jul 21

July 20, 2026

CrossFit Mile Zero – CrossFit Strength Snatch (E1:30MOM x10 1 Snatch *Build up to a Heavy Single) WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 3 Power Snatches 6 Pike Push Ups 50 Single Unders Performance AMRAP 10 3 Power Snatches (95/65) 6 Handstand Push Ups 20-30 Double Unders Competition AMRAP 10 3 Power Snatches (135/95) 6 Deficit Handstand Push Ups 30 Double Unders

Jul

CrossFit – Mon, Jul 20

July 19, 2026

CrossFit Mile Zero – CrossFit Strength Front Squat (E1:45×10 1-2 Front Squats *Build to a Heavy Single or Double) WOD Metcon (AMRAP – Rounds) Fitness EMOM 12 1- 8/6 Cal Ski 2- 8 Jumping or Bar Assist Pull Ups 3- 3 Power Cleans Performance EMOM 12 1- 10/8 Cal Ski 2- 10 Pull Ups 3- 3 Power Cleans (135/95) Competition EMOM 12 1- 12/10 Cal Ski 2- 10 Butterfly Pull Ups 3- 3 Power Cleans (185/125) *Record Rounds successfully completed.

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