CrossFit Miles City

Skill: Handstand Z Press Plank Shoulder Taps Pike Push ups Wall Walk + Handstand Hold Shoulder Taps PVC Assisted Handstand Walk W.O.D. 2 sets - 1 min ON/OFF: Handstand Walk or Wall Walk or Inchworm Push up Sandbag Bear Hug Carry Rope Climb/Pull or Ski Reverse Sled Drag 20-30 sec…

2022 06 28

6/28/22

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: A) Deadlift 3x5-8 - increase load/reps B) Heels Elevated Pause Back Squats 3x10 Conditioning: 12 min EMOM: 20 Walking Lunges 5-15 Strict Toes to Bar/Hanging Knee Raise/Shotguns 15…

2022 06 27

6/27/22

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 15 Rocking Hip Flexor Mob/side Strength: Bench Press 3x5-8 - increase load/reps Chin Ups - 3x5-8 - increase load/reps Conditioning: Partner WOD - For time: 60…

2022 06 26

6/25/22

By: Nick and James 0

W.O.D. Every 8 min for 5 sets: 6-10 Muscle Ups/Pull ups 10-20 Calories on a Machine 6-12 Clean & Jerks 20-100 Double Unders/Singles

2022 06 24

6/24/22

By: Nick and James 0

Warm Up: 2 rounds: 10 Cossacks + 10 Pause Goblet Squat 8 Split Squat Rock Backs/side 90 sec Rolling Plank Strength: Front Squat from Floor 3x5 Pause Calf/Tib raises 3x15 Accessory: Deficit KB/DB Reverse Lunge 3x8/Leg 3 sets: 20 Seated Leg Curls + 10 DB RDL @30X1 Cashout: Sled Push…

2022 06 23

6/23/22

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: Incline Bench Press 3x5-8 - increase load or reps Chest Supported Row 3x10-15 Conditioning: Partner WOD - 2 sets each:…

2022 06 22

6/22/22

By: Nick and James 0

Skill: Strict Ring Muscle Up Feet assisted Muscle up Band Transition drill Negatives/Holds Ring thing Strict Muscle Up W.O.D. 24 min @ sustainable pace: 200m Run # Strict Muscle Ups or Negatives or Muscle Up Drill 200m Row 5-15 Strict Toes to Bar 30-60 Double Unders 30-60 sec Handstand Walk

2022 06 21

6/21/22

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: A) Deadlift 3x5-8 -= increase load/reps B) Heels Elevated Pause Back Squat 2x10 - add weight from last week Accessory: B1) KB Front Rack Walking Lunges 2x20 B2)…

2022 06 20

6/20/22

By: Nick and James 0

Warm Up: Band Shoulder Series then 2 rounds: 10 DF Cuban Press 30 sec Close Grip Bar Hang 5 Bent Over Med Ball Slam 15 Rocking Hip Flexor Mob/side Strength: Bench Press 3x5-8 - increase load if you got 8 last week or reps if you didn't Chin Ups 3x5-8…

2022 06 19

6/18/22

By: Nick and James 0

W.O.D. 3 sets each - 3 min ON/OFF: # Muscle Ups/Pull ups 10-20 Calories on Machine or 200m run or 100 Double Unders AMRAP Clean & Jerks and # Bar Muscle Ups/Toes to Bar 10-20 Calories on Machine or 200m run or 100 Double Unders AMRAP DB Snatch

2022 06 17

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