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CrossFit Miles City
The Best Hour of Your Day
Uncategorized

3/30/23

by CrossFit Miles City March 29, 2023
written by CrossFit Miles City

Choose one of the following:

Engine

2 sets:

  • 3 min on Machine @ sustainable pace
  • rest 2 min

Gymnastics

10 min EMOM:

  • odd) 1-2 Muscle Up Negatives
  • even) 20-40 Double Unders

W.O.D.

Partner or Solo Options

15 min AMRAP:

  • 2-4-6-8-10-etc.
    • DB Snatch
  • 6 Toes to Bar/Sit ups or 6 No Push Up Burpees
  • 10 Shuttle Runs

Add 2 DB Snatch/round

If partner – I go, You go

March 29, 2023 0 comment
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Uncategorized

3/29/23

by CrossFit Miles City March 28, 2023
written by CrossFit Miles City

Warm Up

2 rounds:

  • Band Shoulder Series
  • 30 sec Close Grip Bar Hang
  • 8 Split Squat Rock Back/side
  • 10 Reverse Nordics + 10 Squat to Stand

Strength:

A1) 3 sets: 3-6 Strict Press + 3-6 Push Press @30X1 – increase load/reps from last week

A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Strict Supinated Pull ups – increase load/reps from last week

Conditioning:

3 sets -2 min ON/OFF:

  • 15/10 Calories on a Machine
  • 50 ft. Walking Lunge
  • Wall Balls for Remainder
March 28, 2023 0 comment
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Uncategorized

3/28/23

by CrossFit Miles City March 27, 2023
written by CrossFit Miles City

Choose one of the following:

Engine:

10 min EMOM:

  • 20 sec Hard on Machine

Gymnastics:

10 min EMOM:

  • Odd) 5-10 Strict Toes to Bar
  • Even) 20-30 sec Wall Facing Handstand Hold

W.O.D.

3 sets – 3 min ON/OFF:

  • 1-2-3-4-5:
    • Muscle Ups/Burpee Pull ups
  • 10-20-30-40-50:
    • Double Unders/Singles
March 27, 2023 0 comment
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Uncategorized

3/27/23

by CrossFit Miles City March 26, 2023
written by CrossFit Miles City

Warm Up:

2 rounds:

  • Band Shoulder Complex
  • 10 Cuban press
  • 15 Rocking Hip Flexor Mob/side
  • 5 Spiderman Complex

Strength:

A1) 3 sets: 6-8 RDL + 3-6 Deadlifts – increase load/reps from last week

A2) 3 sets: 5-15 Dips/Floor Press + 5-15 Push ups – increase load/reps from last week

Conditioning:

Partner WOD – 3 sets:

  • 6 Hang Power Cleans
  • 12 Front Rack Reverse Lunges
  • 6 Thrusters
  • 12 Pronated Bent Over Row
  • Rest 1 min

I go, You go

March 26, 2023 0 comment
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Uncategorized

3/25/23

by CrossFit Miles City March 24, 2023
written by CrossFit Miles City

W.O.D.

6 min AMRAP:

  • 500/400M Row
  • in remaining time, AMRAP:
    • X Muscle Ups/Pull ups
    • 6 Power Cleans

rest 6 min

6 min AMRAP:

  • 500/400m Row
  • in remaining time, AMRAP:
    • 1/2 X Muscle ups/Pull ups
    • 3 Power Cleans
March 24, 2023 0 comment
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Uncategorized

3/24/23

by CrossFit Miles City March 23, 2023
written by CrossFit Miles City

Warm Up

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squat
  • 15 Rocking Hip Flexor Mob/side
  • 10 DF Cuban Press
  • 10 PVC Pass Throughs + 30 sec Archer/side

Strength:

A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats

A2) 3 sets: 6-8 DB Incline Bench Press + 3-6 DB Flat Bench Press

Conditioning:

Partner WOD – 12 min AMRAP:

2 rounds:

  • 10 Ring Rows
  • 10 Push Ups
  • 20 Walking Lunges

2 rounds:

  • 12 DB Deadlifts
  • 9 DB Hang Cleans
  • 6 DB Push Press

Alternate rounds

March 23, 2023 0 comment
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Uncategorized

3/23/23

by CrossFit Miles City March 22, 2023
written by CrossFit Miles City

Choose one of the following:

Engine:

2 sets:

  • 4 min @ sustainable pace on Machine
  • rest 2 min

Gymnastics:

Handstand

  • Wall Walk + Handstand Hold
  • Shoulder Taps
  • PVC Assisted Handstand Walk
  • Free Standing Handstand Hold

W.O.D.

Partner WOD – For time:

100-80-60-40-20:

  • Double Unders

60-48-36-24-12:

  • Kettlebell Swings

30-24-18-12-6:

  • Toes to Bar

Split the reps

March 22, 2023 0 comment
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Uncategorized

3/22/23

by CrossFit Miles City March 21, 2023
written by CrossFit Miles City

Warm Up:

2 rounds:

  • Band Shoulder Series
  • 30 sec Close Grip Bar Hang
  • 10 Reverse Nordics + 10 Squat to Stand
  • 90 sec Rolling Plank

Strength:

A1) 3 sets: 3-6 Strict Press + 3-6 Push Press

A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Supinated Chin Ups.

Conditioning:

4 sets – 90 sec ON/OFF:

  • 250/200m Row
  • Wall Balls for Remainder
March 21, 2023 0 comment
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Uncategorized

3/21/23

by CrossFit Miles City March 20, 2023
written by CrossFit Miles City

Choose one of the following:

Engine:

10 min EMOM:

  • 15 sec Hard on Machine

Gymnastics:

10 min EMOM:

  • odd) 1-3 Strict Muscle Up/Negatives
  • even) 20-50 Double Unders

W.O.D.

5 sets – 2 min ON/OFF:

  • 3-5 Muscle Ups/Pull ups or 10/7 Cals on Machine
  • 10 Shuttle Runs
  • Burpee Pull ups or Machine for remainder
March 20, 2023 0 comment
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Uncategorized

3/20/23

by CrossFit Miles City March 19, 2023
written by CrossFit Miles City

Warm Up:

2 rounds:

  • Band Shoulder Complex
  • 10 Cuban Press
  • 5 Spiderman Complex
  • 10 Single Leg RDL/Leg

Strength:

A1) 3 sets: 6-8 RDL + 3-6 Deadlifts

A2) 3 sets: 5-15 Dips/Floor Press + 5-15 Push ups

Conditioning:

3 sets:

  • 10 Double KB/DB Hang Snatch
  • 10 Gorilla Rows
  • 8 Bulgarian Split Squats/leg

-I go, You go

March 19, 2023 0 comment
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