CrossFit Miles City

8/4/2021

Warm up: Box Jump or Squat Jump from bench 3x3 W.O.D. 10-8-6-4-2: DB Incline Bench Press Ring Rows Deadlift Dips Reverse Lunges/leg Share equipment as much as possible Then, if time permits: 6 min EMOM: odd) 15 Band Face Pulls even) 15 Band Pull Aparts

2021 08 03

8/3/2021

By: Nick and James 0

Skill: Bar Muscle up Straight arm band pull down Bar swing Hips to Bar Band transition drill Banded Bar Muscle up W.O.D. 15 min AMRAP: 1 Muscle up/Toes to Bar 5 Burpees 10 Cals on Machine or 200m Run Add 1 Muscle up/Toes to Bar each round

2021 08 02

8/2/2021

By: Nick and James 0

Skill: Power clean W.O.D. 5-4-3-2-1: Power clean Front squat Push press Strict pull up - add weight if needed Bench press Share equipment as much as possible If time permits: 6 min EMOM: odd) 10 Seated Band Leg Curls + 10 Lying Leg Curls even) 10 x 1 Arm Row/side

2021 08 01

7/31/2021

By: Nick and James 0

Partner WOD For Time: 30 Muscle Ups/Pull ups 10 Overhead Squats/Front Squats 20 Muscle Ups/Pull ups 20 Overhead Squats/Front Squats 10 Muscle Ups/Pull ups 30 Overhead Squats/Front squats Rest 5 min, then For time: 20-16-12-8-4: Shoulder to Overhead Box Jump Overs Split the Reps

2021 07 30

7/30/2021

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 90 sec Rolling Plank 10 Hip Windshield Wipers/side 10 Band Face Pulls + 10 No Money + 10 Band Pull Aparts + 10 Pass Throughs Strength: Front Rack Reverse Lunges 3x6/Leg Ring Push ups/Barbell Push ups 3x10-20 1 Arm Row…

2021 07 29

7/29/2021

By: Nick and James 0

W.O.D; Partner Rowling to 4000m w/ Air Squat Penalty then Partner WOD - 5 min AMRAP: 100 ft. Farmer Carry Alternate rounds

2021 07 28

7/28/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/leg 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder Series Strength: Banded (around hips) DB RDL 3x10 @30X1 Bench Press 3x5 @33X1 Pause Ring Rows 3x10 Conditioning: 7 min AMRAP: 3-6-9-12-15-etc.: Dips/Hand…

2021 07 27

7/27/2021

By: Nick and James 0

Skill: Toes to Bar Straight Arm Band Pull Down Shotguns/V-Ups Hanging Knee Raise Strict Toes to Bar DB Hanging Knee Raise Bar Taps Knees to Elbow Kipping Toes to Bar Conditioning: Partner or Solo options 20 min AMRAP: 200m Run/Row 20-40-60-80-100-etc. Double Unders/Singles 5-10-15-20-25-etc. Toes to Bar/Hanging Knee Raise/Sit ups…

2021 07 26

7/26/2021

By: Nick and James 0

Warm up - 10 min: 10 ATG Split Squat/Leg 10 Cossacks + 10 Pause Goblet Squats 60 sec Close Grip Bar Hang 10 x 1/2 Kneeling Bottoms up 1 Arm KB Press/arm Strength: Back Squat 3x5 @33X1 Strict Pull ups 3 x Max Reps @ 30X3 Conditioning: Partner WOD -…

2021 07 25

7/24/2021

By: Nick and James 0

Partner WOD For Time: 60 Alternating DB Snatch 30 Muscle Ups/Burpee Pull ups 40 Alternating DB Snatch 20 Muscle Ups/Burpee Pull ups 20 Alternating DB Snatch 10 Muscle Ups/Burpee Pull ups Scale reps as needed Split the reps

2021 07 23

Author: Nick and James

Blog

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