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Author: Nick and James

1/22/2021

By: Nick and James 0

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…
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2021 01 21

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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…
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2021 01 20

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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…
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2021 01 19

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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,…
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2021 01 18

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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…
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2021 01 17

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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…
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2021 01 15

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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…
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2021 01 14

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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
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2021 01 13

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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:…
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2021 01 12

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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…
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2021 01 11

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A TRAINING EXPERIENCE LIKE NO OTHER

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Simply choose your experience level and get registered for CrossFit Miles City today!

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    Start Here
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CLICK HERE to get started if you are visiting from out of town.

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