CrossFit Miles City

1/29/2020

Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side Band Shoulder Series 10 Cuban Press Strength: Banded DB RDL 3x10-15 DB Bench Press 3x10 Pause Ring Rows 3x10 Conditioning: Partner WOD - 15 min AMRAP: 30/20 Ring Push ups 40 Goblet Step Ups 30/20 Cal Row 30/20 Hand…

2020 01 28

1/28/2020

By: Nick and James 0

Skill Strict Ring Muscle ups Band pull down into press down Feet assisted muscle ups Banded transition Ring thing Muscle up negatives Strict muscle ups W.O.D. The “Mamba” workout celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring…

2020 01 27

1/27/2020

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Band Series + Band Pass Throughs 8 Side Step Ups/Leg @40X1 Strength: Back Squat 3x5 @40X1 1 Arm Z Press 3x10/arm Strict Chest to Bar Pull ups 3 x Max Reps (use band if…

2020 01 26

1/25/2020

By: Nick and James 0

Partner WOD For Time: 60 Wall Balls 50 Deadlifts 40 Bar Facing Burpees 30 Muscle Ups/Toes to Bar 40 Bar Facing Burpees 50 Deadlifts 60 Wall Balls Split the reps

2020 01 24

1/24/2020

By: Nick and James 0

Warm up - 10 min: 8 Eccentric Ankle Dorsiflexions/side 10 Pause Goblet Squats + 10 Kossacks 1 Arm High Pull x 10/arm + Overhead Carry 10 Powell Raise/arm Strength: Front Squat 3x5 1 Arm Row 3x10/arm Conditioning: Partner WOD - 14 min AMRAP: 3,4,5,6,7,etc. Clean & Jerks 3,4,5,6,7, etc. Pull…

2020 01 23

1/23/2020

By: Nick and James 0

Game: Class choice Conditioning: Partner WOD 20 min @80% effort: Partner 1) Row @ Sustainable Pace Partner 2) Round 1: 16 Body weight step ups + Farmer Carry Lap Round 2: 16 Body weight step ups + KB Front Rack Carry Lap Round 3: 16 Body weight step ups +…

2020 01 22

1/22/2020

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 8 Split Squat Rock Backs/side 10 DF Cuban Press Shoulder Band Series Strength: Deadlift 3x10 Bench Press 3x10 Pause Ring Rows 3x10 Conditioning: 3 sets - 2 min ON/OFF: 18/12 Cal Row 50 ft. Lunge DB Hang Clean & Jerks for Remainder

2020 01 21

1/21/2020

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 10 Band Pass Throughs + 30 Band Pull Aparts 8 Side Step Ups/Leg @40X1 Strength: Back squat 3x10 Z Press 3x10 3 sets: (Strict Pull ups x Max Reps @30X3 + Max Band Pull…

2020 01 20

1/20/2020 – 5:30 pm Class Only

By: Nick and James 0

Note: There will only be one class today at 5:30 pm. Today is the start of the 800 gram Challenge! Sign up now if you haven't! For all the details, click here. W.O.D. Partner Fight Gone Bad 3 sets - 1 min ON/OFF: Wall Balls KBS Box Jumps/Step Ups…

2020 01 19