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CrossFit Mile Zero Hero WOD

2.1K 18
  • For Time (with a Partner)
  • Part A:
  • 1 mile Run
  • 30 Clean-and-Jerks (135/95 lb)
  • 30 Bar Muscle-Ups
  • Part B:
  • 100 calorie Air Bike
  • 30 Burpees
  • 9 Rope Climbs

Part A: Athlete 1 runs 400 meters while Athlete 2 works on Clean-and-Jerks and Bar Muscle-Ups. Switch every 400 meters. The athletes can partition Clean-and-Jerks and Bar Muscle-Ups however they’d like.

Part B: Athlete 1 bikes while Athlete 2 works on Burpees and Rope Climbs. Switch as needed. The athletes can partition Burpees and Rope climbs however they’d like.

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namesake photo

Background: This hero workout is dedicated to Curtis Kellam who passed away on July 24, 2019.

Curtis joined CrossFit Mile Zero @crossfitmilezerokeywest (Key West, Florida, USA) in March of 2017 and quickly grew to be more than just an athlete to many of their members and community.

“An individual who embraced “the suck” of workouts, he was humble with his achievements, left much to be desired in terms of weightlifting form, and his quiet demeanor was someone you wanted to know better. He was kind, compassionate, and more importantly, left well before his time was up.”

In a conversation with CrossFit Mile Zero, we were told that “Kellam” was designed by Curtis himself and was the last workout he performed before passing.

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