CrossFit Miles City

2/20/2019

Warm Up - 10 min: 10 Nerve Floss/side 4 Way Hips 60 sec Close Grip Bar Hang 15 Shotguns + 30 sec Hollow Hold Strength: Deadlift 3x5 Bench Press 3x5 Ring Rows 3x10 Conditioning: Partner WOD - 10 min AMRAP: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead…

2019 02 19

2/19/2019

By: Nick and James 0

Skill: Ring Muscle Up Progression Low Ring Transition Drill Band Transition Drill Box Transition Drill Ring Thing Negatives Conditioning: 20 min EMOM: Min 1) 1-5 Muscle Ups/5-10 Toes to Bar/Hanging Knee Raise Min 2) 50 ft. 1 Arm DB Overhead Walking Lunge MIn 3) 5-10 Bar Facing Burpees (30-50 sec…

2019 02 18

2/18/2019

By: Nick and James 0

Warm Up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 8 Side Step Ups/Leg @40X1 Tricep Openers 90 sec Rolling Plank Strength: Back Squat 3x5 Conditioning: Partner WOD - 20 min AMRAP: 5 Strict Pull Ups 10 Push ups 15 Air Squats 200m Row/Ski/Run/Bike If you hit 10 rounds each, your…

2019 02 17

2/16/2019

By: Nick and James 0

Partner WOD 20 min AMRAP: 25 ft. Walking Lunge 8 Burpees over DB's 25 ft. Walking Lunge 8 Chest to Bar Pull ups Alternate every round

2019 02 15

2/15/2019

By: Nick and James 0

Warm Up - 10 min: 10 Pause Goblet Squats + 10 Kossacks 1 Arm Press x 5 + Overhead Carry 8 Eccentric Ankle Dorsiflexions/side 90 sec Rolling Plank Strength: Pause Front Squat 3x3 Alternating Chest Supported Row w/ Pause at top 3x10/arm Conditioning Partner WOD - 12 min AMRAP: 9…

2019 02 14

2/14/2019

By: Nick and James 0

Game: Wall Ball Volleyball 2 sets - 30 sec On/Off: Row Hollow Hold Bike Farmer Carry Ski KB Swings Run Burpees Jump Rope Walking Lunge

2019 02 13

2/13/2019

By: Nick and James 0

Warm Up - 10 min: 10 Nerve Floss/side 8 Split Squat Rock Backs/side Tricep Openers 4 Way Hips Strength: RDL 3x8 @40X1 Pause Bench Press 3x5 Pause Ring Rows Conditioning: 12 min EMOM: Min 1) 3-5 Muscle Ups/Burpee Pull ups Min 2) 5 Clean & Jerks Min 3) 10 Step…

2019 02 12

2/12/2019

By: Nick and James 0

Skill: Toes to Bar Progression Conditioning: Partner WOD - 20 min AMRAP: 8 Toes to Bar 10 Alternating DB Snatch 14/12 Cals on a Machine Switch every round

2019 02 11

2/11/2019

By: Nick and James 0

Warm Up - 10 min: 8 Side Step Ups/Leg @40X1 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Band Series Strength: Back Squat 3x5 Strict Pull ups - Accumulate at least 25 reps Conditioning: Partner Workout - I go, You go style: 14 min AMRAP: 8 Bulgarian…

2019 02 10

2/9/2019

By: Nick and James 0

W.O.D. 3 sets - 5 min ON/3 min OFF: 100 double-unders/singles 20 overhead squats/goblet squats 100 double-unders 12 ring muscle-ups/burpee pull ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups/pull ups Pick up where you left off each round

2019 02 08

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