CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness Every 9 minutes x 3 rounds: 300m Row 20 Wall Balls 15 Burpees Performance Every 9 minutes x 3 rounds: 400m Row 25 Wall Balls (14/10) 20 Burpees Compete Every 9 minutes x 3 rounds: 500m Row 25 Wall Balls (20/14) 20 BurpeesTime Cap 30 mins Extra Credit Metcon (Checkmark) Goal: Reinforce posterior chain endurance, core stability, and shoulder health after high-volume conditioning. Banded Good Mornings – 3 x 15 Weighted Plank Hold – 3 x :30–:45 Single-Leg Glute Bridge – 3 x 12/leg These movements help restore balance, strengthen stabilizers, and promote recovery after the demanding metabolic work.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 21-15-9: Jumping Pull-Ups Sandbag Cleans (AHAP) AbMat Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Performance 21-15-9: Pull-Ups Sandbag Cleans (AHAP) GHD Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Competition 21-15-9: Chest-to-Bar Pull-Ups Sandbag Cleans (AHAP) GHD Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Time Cap: 24 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Single-Leg RDLs – 3 x 10/leg (light DB or KB) Banded Lat Pulldowns – 3 x 15 GHD Back Extensions – 3 x 15Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 6: 1 Clean + 1 Front Squat@ 75–80% WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 6 Cal Echo Bike + Max KB Swings in remaining time :40 Plank Rest Performance EMOM x 15 8/6 Cal Echo Bike + Max KB Swings (35/25) in remaining time :40 Weighted Plank (35/15) Rest Compete EMOM x 15 10/8 Cal Echo Bike + Max KB Swings (53/35) in remaining time :40 Weighted Plank (45/25) Rest Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Barbell Good Mornings – 3 x 10 @ light–moderate load Banded Face Pulls – 3 x 20 Hollow Body Hold – 3 x :30 Goal: Reinforce posterior chain, scapular strength, and core stability — complementing the clean/jerk and plank work.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15: Teams of 2 30 Synchro High Knees 20 Partner Deadlifts both athletes hold the bar together 10 Devil Press Performance AMRAP 15: Teams of 2 30 Synchro T2Eye Level 20 Partner Deadlifts (225/155) both athletes hold the bar together 10 Devil Press (35s/25s) Compete AMRAP 15: Teams of 2 30 Synchro T2B 20 Partner Deadlifts (315/225) both athletes hold the bar together 10 Devil Press (50s/35s) Cap: 15 mins Clean (Build to 1RM Clean ) 10 minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds B-Stance RDL – 3×8/side: Reinforce unilateral posterior chain control and protect hamstrings. Hanging Knee Raise + Slow Eccentric – 3×6: Strengthen core compression and improve T2B mechanics. Tall Kneeling Landmine Press – 3×10: Build shoulder stability and overhead resilience post-Devil Press.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E230MOM 4 x 3 @ 80–85% of 1RM ) WOD Metcon (Time) Fitness For Time: 10…1 Snatch 1…10 Wall Balls Performance For Time: 10…1 Snatch (95/65) 1…10 Wall Balls (14/10) Compete For Time: 10…1 Snatch (135/95) 1…10 Wall Balls (20/14)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Single-Leg Step-Down (box height ~12–16″) – 3 x 8/side → Focus: Knee stability, eccentric control. Banded Good Mornings – 3 x 15 → Focus: Posterior chain recovery and hinge reinforcement. Seated Wall Slides – 3 x 10 → Focus: Thoracic mobility and shoulder alignment after snatches/wall balls.Read more