CrossFit Miles City

Warm Up 2 rounds: 15 Rocking Hip Flexor Mob/side 10 Pause Goblet Squats 10 Single Leg RDL/Leg 15-20 Seated Leg Curls Strength: Back Squat - Build to a heavy set of 3 3 sets: 15 Pause Calf/Tib Raises Conditioning: Partner WOD - 2 sets each: 10 Reverse Lunges + 10…

2022 01 20

1/20/22

By: Nick and James 0

Warm Up: Band Series + 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 15 Band Pull Aparts 10 Cuban Press Double KB Overhead Carry Strength: Build to a heavy set: 1 Strict Press + 2 Push Press @30X1 DB Bent Over Row 3x8-15 Conditioning: Partner WOD -…

2022 01 19

1/19/22

By: Nick and James 0

Warm Up: Every 2 min for 3 sets: 100m Sprint on Rower Skill: Bar Muscle Up Lat Prayers Bar Swing Hips to Bar Band + Barbell Transition Drill Banded Bar Muscle Up Conditioning: Partner or Solo Options: 12 min AMRAP: 4 Bodyweight Step Ups 1-5 Muscle Ups or 5 Pull…

2022 01 18

1/18/22

By: Nick and James 0

Warm Up 10 Nerve Floss/side then 2 rounds: 10 Cossacks 15 Rocking Hip Flexor Mob/side 8 Side Step Ups/leg @30X1 5 Box Jumps Strength: Build to a heavy set: 1 Power Clean 2 Front Squats 3 Deadlifts Conditioning: Partner WOD - For Time: 100 Double Unders 100 ft. Overhead Walking…

2022 01 17

1/17/22

By: Nick and James 0

Warm up 2 rounds: Band Complex 30 sec Close Grip Bar Hang 10 DF Cuban Press 5 Bent Over Med Ball Slam Strength: Barbell Push ups 3x5-15 - on last set, do a mechanical drop set Strict Chest to Bar Pull ups 3 x Max Reps on last set, extend…

2022 01 16

1/15/2022

By: Nick and James 0

Partner W.O.D. Choose your own adventure: 300/240 Calories 30-100 Muscle Ups/Pull ups 60 Clean & Jerks Split the reps

2022 01 14

1/14/2022

By: Nick and James 0

Warm Up: 2 rounds: 15 Rocking Hip Flexor Mob/side 10 Pause Goblet Squats 10 Single Leg RDL/Leg 15-20 Seated Leg Curls Strength: Back Squat 4x5 3 sets: 15 Pause Calf/Tib Raises Conditioning: Partner WOD 3 sets each: 10 DB RDL 20 Reverse Lunges Alternate rounds then 5 min AMRAP: Sled…

2022 01 13

1/13/2022

By: Nick and James 0

Warm up: Band Shoulder Series 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Band Pull Aparts Double Arm KB Overhead Carry Strength: 4 sets: 2 Strict Press + 3 Push Press @30X1 DB Bent Over Row 4x8-12 - add weight or reps Conditioning:…

2022 01 12

1/12/2022

By: Nick and James 0

Warm up: Every 2 min for 3 sets: 100m Sprint on Rower Skill: Toes to Bar Lat Prayers Shotguns/V-ups Strict Hanging Knee Raise/Strict Toes to bar Bar Taps Kipping Hanging Knee Raise Kipping Toes to Bar Conditioning: Partner or Solo options 20 min AMRAP: 12/9 Calories on a Machine 10…

2022 01 11

1/11/2022

By: Nick and James 0

Warm Up: 10 Nerve Floss/side then 2 rounds: 10 Cossacks 15 Rocking Hip Flexor Mob/side 8 Side Step Ups/Leg @30X1 5 Box Jumps Strength: 4 sets: 2 Power Cleans + 3 Front Squats + 4 Deadlifts Conditioning: Partner WOD - 3 sets each: 30 Kettlebell Swings 50 ft. 1 Arm…

2022 01 10

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