CrossFit Miles City

Today is Day 3 of Spirit Week! Today's theme is rep your Spirit Animal W.O.D. "The Hopper" Your workout will be created at each individual class and the movements, reps, etc. will be drawn from the hopper. Each class will have a different workout.

2022 09 27

9/27/22

By: Nick and James 0

Today is Day 2 of Spirit Week Today's theme is Rep Your Favorite Sports Team W.O.D. Agility ladder warm up Find your Max Box Jump Max Watts on Echo bike in 10 sec Build to 3RM on Trap Bar Deadlift Beep Test

2022 09 26

9/26/22

By: Nick and James 0

Today is Day 1 of Spirit Week! Today's theme is: SUNS OUT, GUNZ OUT! Wear a sleeveless tee or tank to show off that sweet sweet pump! W.O.D. Strict Lynne 5 sets: Max Reps of Bench Press @ 12-15RM Max Rep Strict Pull ups @12-15RM Cashout 21's Bicep curls 8x8…

2022 09 25

9/24/22

By: Nick and James 0

Partner WOD 1000/800m Row/Ski or 60/40 Cal Bike or 800 Run immediately into 10-8-6-4-2: Muscle Ups/Pull ups Clean & Jerk into 1000/800m Row/Ski or 60/40 Cal Bike or 800 Run immediately into 10-8-6-4-2: Muscle Ups/Pull ups Clean & Jerk immediately into 1000/800m Row/Ski or 60/40 Cal Bike or 800 Run…

2022 09 23

9/23/22

By: Nick and James 0

Warm Up: 2 rounds: 10 Cossacks + 10 Pause goblet squats 8 Split squat rock backs/side 90 sec Rolling plank Strength: 5 min EMOM: Build to a heavy Power Clean then Pause Back Squat 3x5-8 - increase load/reps Conditioning: 3 sets - 2 min ON/OFF: 5 Power cleans 10 Deadlifts 20…

2022 09 22

9/22/22

By: Nick and James 0

Warm Up: 10 PVC Pass throughs + 30 sec Archer/side then 2 rounds: 15 Band face pulls + 15 Band pull aparts 10 Cuban press 1 Arm overhead carry Strength: Push Press 3x5-8 @30X1 1 Arm Row 3x10-15/arm @31X1 Conditioning: 10 min Row @2:30, 5:00 & 7;30, perform: 5-15 Dips/Decline…

2022 09 21

9/21/22

By: Nick and James 0

Skill: Strict Toes to Bar Lat prayers L-sit leg raises Wall pike ups Strict knees to elbows Kipping toes to bar + slow negative Strict toes to bar Weighted hanging knee raise W.O.D. Partner WOD - 20 min AMRAP: 200m Run/Row 10 Toes to Bar 5 Sandbag Cleans/KB cleans Alternate…

2022 09 20

9/20/22

By: Nick and James 0

Warm up: 10 Nerve floss/side then 2 rounds: 15 Seated leg curls 10 Single Leg RDL/leg 15 Rocking hip flexor mob/side Strength: Dead stop double overhand RDL 3x5-8 @31X1 Conditioning: Partner WOD - 3 sets each: 300/200m Row 8 Goblet Bulgarian split squats/Leg 8 Body weight Bulgarian split squats/leg Alternate…

2022 09 19

9/19/22

By: Nick and James 0

Warm Up: Band shoulder series then 2 rounds: 30 sec Close grip bar hang 10 DF Cuban press 5 Bent over med ball slam 8 ATG Split squat/leg Strength: Slight decline bench press 3x5-8 - increase load/reps Strict Pull ups 3 x Max Reps @ last week's variation Conditioning: Partner…

2022 09 18

9/17/22

By: Nick and James 0

Partner WOD Every 3 min for 5 sets: 2-20 Muscle Ups/Pull ups 30/20 Cals on Machine AMRAP Synchro DB Snatch rest 5 min Every 3 min for 5 sets: 6 Clean & Jerks 30/20 Cals on Machine AMRAP Synchro Toes to Bar Split the reps unless synchro

2022 09 16

Author: Nick and James

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter