CrossFit Miles City

1/22/2021

Warm up - 10 min: 15 Pause Calf Raises 10 Cossacks + 10 Pause Goblet Squats 10-20 Bar Taps 1 Arm Overhead Carry Strength: Front Squat from Floor 3x3-6 - add weight/reps Chest Supported Row 3x10-15 + 15 Band Pull Aparts Conditioning: 3-4 sets - 2 min ON/OFF: 7 Thrusters…

2021 01 21

1/21/2021

By: Nick and James 0

Game: Class choice Conditioning: Partner WOD: 5 sets each: 500m row Alternate rounds 0-100m: 10 sec slower than avg. 500 pace 100-200m: 5 sec slower than avg. 500 pace 200-300m: equal to avg. 500 pace 300-400m: 5 sec faster than avg. 500 pace 400-500m: 10 sec faster than avg. 500…

2021 01 20

1/20/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 3x3-6 - add weight or reps Bench Press 3x3-6 - add weight or reps Pause Ring Rows 3x12 Conditioning: Partner WOD - 10 min AMRAP: 10-20-30-40-50-etc. DB Snatch…

2021 01 19

1/19/2021

By: Nick and James 0

Skill Bar Muscle up Kneeling straight arm band pull down Bar Swings Hips to Bar Barbell + Band Transition drill Banded Muscle up Muscle up Conditioning: Partner or Solo options: 20 min AMRAP: 100 Double Unders 30 Burpees over DB 20 DB Front Squats 10 Muscle ups/Pull ups If partner,…

2021 01 18

1/18/2021

By: Nick and James 0

Warm up - 10 min: 90 sec Rolling Plank 60 sec Close Grip Bar Hang Band series 8 Side Step Ups/Leg @30X1 Strength: Back Squat 3x3-6 - add weight or reps Strict Pull ups 3 x Max w/ 2RIR - add reps to last week Conditioning: Partner WOD - 12…

2021 01 17

1/16/2021

By: Nick and James 0

W.O.D. Partner or Solo Options 3 sets - 4 min ON/OFF: 100 Double Unders 20 Overhead Squats 100 Double Unders 12 Ring Muscle ups/Burpee pull ups 100 Double Unders 20 DB Snatches 100 Double Unders 12 Bar Muscle Ups/Burpee Pull ups If partner, split the reps Pick up where you…

2021 01 15

1/15/2021

By: Nick and James 0

Warm up - 10 min: 10 Cossacks + 10 Pause Goblet Squats 10 Cuban Press 10 Kneeling Straight Arm Band Pull Downs 8 Side Step Ups/leg @30X1 Strength: Front Squat from Floor 3x3-6 - add weight or reps Chest Supported Row 3x10-15 + 15 Band Pull Aparts Conditioning: Partner WOD…

2021 01 14

1/14/2021

By: Nick and James 0

Game: Class Choice Conditioning 2 sets - 1 min ON/OFF: Row Step Ups Double Unders Ski/Bike/Run Burpee to Targert

2021 01 13

1/13/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve floss/side 8 Split squat rock backs/side 10 DF Cuban press Band shoulder series Strength: Deadlift 3 x 3-6 - add weight or reps Bench Press 3 x 3-6 - add weight or reps Pause Ring Rows 3x10-12 Conditioning: 4 sets- 90 sec ON/OFF:…

2021 01 12

1/12/2021

By: Nick and James 0

Skill: Handstand Z Press Pike Push ups Wall Walk + Handstand Hold Shoulder taps PVC Assisted Handstand walk Negatives SHSPU Conditioning: Partner or Solo Options 3 sets - 5 min ON/3 min OFF: 6 rounds of the Chief: 3 Power Cleans 6 Push ups 9 Air Squats then Max calories…

2021 01 11

Author: Nick and James

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter