WOD – Page 53 – CrossFit Mile Zero

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Jan

CrossFit – Mon, Jan 27

January 26, 2025

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×2, build to a heavy double) Medicine Ball Clean 7×3, work on extension WOD Metcon (AMRAP – Reps) Fitness 4 Sets, AMRAP 2 20 Wallballs Max Reps Strict Banded Pull Ups or Ring Rows Rest 2 Minutes between Rounds Performance 4 Sets, AMRAP 2 25 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Compete 4 Sets, AMRAP 2 30 Wallballs (20/14) Max Strict Pull Ups Rest 2 Minutes between Rounds Goal: 25+ Reps Aim for unbroken wallballs or 2 sets. Pull Ups are controlled. Hammer the wallballs, control the pull ups.

Jan

CrossFit – Sat, Jan 25

January 24, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 6 Rounds for Time 400m Run 30 Russian Swings 12 Up/Downs Performance 6 Rounds for Time 400m Run 30 American Swings (53/35) 12 Burpee Pull Ups Compete 6 Rounds for Time 400m Run 30 American Swings (70/53) 12 Burpee Chest to Bar Pull Ups

Jan

CrossFit – Fri, Jan 24

January 23, 2025

CrossFit Mile Zero – CrossFit Strength WOD

Jan

CrossFit – Thu, Jan 23

January 22, 2025

CrossFit Mile Zero – CrossFit Strength WOD

Jan

CrossFit – Wed, Jan 22

January 21, 2025

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as Needed 200 Single Unders 80 Calorie Row/Ski Erg 80 Calorie Bike 800m Run Performance Partition as Needed 200 Double Unders 100 Calorie Row/Ski Erg 100 Calorie Bike 1000m Run Compete Partition as Needed 240 Double Unders 120 Calorie Row/Ski Erg 120 Calorie Bike 1200m Run Goal Time: Under 30 Minutes Time Cap : 35 Minutes Quality, not time. If you’re unable to run, row/ski. 70-80% effort.

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