CrossFit Miles City

9/16/2019

Warm up - 10 min: 60 sec Close Grip Bar Hang Band Series 8 Side Step Ups/Leg @40X1 10 DB External Rotations/side Strength: Back squat 4x5 Strict Pull ups 4 x 4.3.2.1 Conditioning: Partner WOD - 5 sets each: 6 Push Press 8 Hang Power Cleans 50 Double Unders alternate…

2019 09 15

9/14/2019 – No Class Today

By: Nick and James 0

There will be no class today. We are in Billings for the Festivus Games. Come support our teams if you want something to do this weekend! If you want to get a little something in while we're gone, try this one out: Every 5 min for 3-5 sets: Run 400m…

2019 09 13

9/13/2019

By: Nick and James 0

Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet squats + 10 Kossacks 60 sec Close Grip Bar Hang 10 DF Cuban Press Strength: Front Squat 3x5 Strict Pull Ups 3 x Max Reps @30X3 Conditioning: 6 sets - 1 min ON/OFF: 15 Wall Balls Power Cleans…

2019 09 12

9/12/2019

By: Nick and James 0

Game; Class Vote Conditioning: 20 min @80% effort: 500m Row 400m Run 30 Ball Slams 20 Step Ups 10 Burpees Alternate every movement

2019 09 11

9/11/2019

By: Nick and James 0

Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side Band Shoulder Series Strength: Deadlift 3x5 Bench Press 3x5 Ring Rows 3x10 Conditioning: 12 min EMOM: 40 second Row 50 ft. Lunge 20-50 Double unders Rest

2019 09 10

9/10/2019

By: Nick and James 0

Skill: Bar Muscle Up Tall Kneeling Straight Arm Band Pull down x 10 Shotguns/V-ups x 15 Banded Bar Swings Banded Hips to Bar Barbell + Band Transition Jumping Bar Muscle Up Banded Bar Muscle Up W.O.D. Partner WOD - 16 min AMRAP: 40 Alternating DB Snatch 40 Toes to Bar…

2019 09 09

9/9/2019

By: Nick and James 0

Today is Bring a Friend Day! All classes are free to newcomers! Warm up: Squat Progression - with slow eccentric & pause in bottom Box Squat Air Squat Back Squat Strength: Back Squat 3x5 Chest Supported Row 3x10-15 Conditioning: "Baseline" For Time: 500m Row 40 Air squats 30 Sit ups…

2019 09 08

9/7/2019

By: Nick and James 0

Partner W.O.D. 5 sets each: 1-10 Muscle Ups 10 Bench Press 15/10 Cals on Machine Alternate every round

2019 09 06

9/6/2019

By: Nick and James 0

Schedule Announcement: There will be no 5:30 PM Class today. Thank you! Warm up - 10 min; 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks Tricep Openers 1 Arm High Pull x 10/arm + Overhead Carry Strength; Back squat 4x4 Strict Pull ups 4 x Max…

2019 09 05

9/5/2019

By: Nick and James 0

Game: Class Vote Conditioning: Partner WOD 20 min @80% effort: 500m Row 400m Run 30 KBS 2 Down & Back Sandbag Bear Hug Carry 1 Rope Climb/Rope Pull Alternate every movement

2019 09 04

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