CrossFit Miles City

4/23/2018

Warm Up: 10 min: 8 Side Step Ups/side @40X1 1 Arm High Pull x 10/Arm + 1 Arm Overhead Carry Band Series Strength: Back Squat 3x3 Strict Press 3x3 1 Arm Row 3x10/arm Then Back Squat x Max Reps @ 10 pounds heavier than last week if you got 20…

2018 04 22

4/21/2018

By: Nick and James 0

W.O.D. Partner WOD 2RFT: 1000/800m Row 200 Double Unders 60/40 Cal Bike/Ski 800m Run 50 Burpees

2018 04 20

4/20/2018

By: Nick and James 0

Warm Up: 10 min: 30-60 sec Wall Facing Handstand Hold 60 sec Couch Stretch 10 Plank Marches/side 30 Band Pull Aparts Strength: In 3 sets, find your 10 rep max: Front Rack Step Up for both legs 1 Arm Press for both arms 1 Arm High Pull Conditioning: "Strict Nicole"…

2018 04 19

4/19/2018

By: Nick and James 0

Warm Up: Spike Ball W.O.D. Team of 3 Workout: Travel 1 mile with: Farmer Carry KB Front Rack Carry Plate Overhead Carry

2018 04 18

4/18/2018

By: Nick and James 0

Warm Up: 10 min: 20 Seated Toe Raise + 20 Shotguns + 30 sec Hollow Hold 60 sec Close Grip Bar Hang 10 Barbell Good Mornings 10 x 1 Arm Russian KBS/arm Strength: Deadlift 3x5 Then take 70% of your heaviest set of 5 and perform a set for max…

2018 04 17

4/17/2018

By: Nick and James 0

Skill: 3-5 sets: 1-2 strict Ring MU + Max Kipping Ring MU Or accumulate 10 muscle up negatives Or accumulate 10 pull up negatives & 10 ring dip/push up negatives Conditioning: For Time: 400m Run, then 5 rounds: 5 Pull ups 10 Push ups 15 Air Squats then, 400m Run

2018 04 16

4/16/2018

By: Nick and James 0

Warm Up: 10 min: 8 Side Step Ups/side @30X1 20 KB See Saw Rows 30 sec Starfish Side Plank/side 10 DF Cuban Press Strength: Back Squat 3x5 Then take 70% of your heaviest set of 5 and perform a set for max reps with a slower down, faster up tempo. …

2018 04 15

4/14/2018

By: Nick and James 0

W.O.D. Part 1: For max reps: 60 sec on a machine Rest 2 min 60 sec Double Unders Rest 2 min 60 sec Burpees Rest 2 min 60 sec Wall Balls Part 2: Use the scores from part 1 for part 2: E2MOM for 24 min (3 sets each) Calories…

2018 04 13

4/13/2018

By: Nick and James 0

Warm Up: 10 min: 10 Paloff Press/side 60 sec KB ankle mobility/side 10 DB External Rotations/side 8 Side Step Ups/side @30X1 Strength: Bulgarian Split Squats 3x8/Leg @30X1 3 sets: (1 arm Press x 5 + OH carry) x2 Chinese Rows w/ Pause 3x10 Conditioning: "Jackie" For Time: 1000m Row 50…

2018 04 12

4/12/2018

By: Nick and James 0

W.O.D. Sled Push Relay then 5 min EMOM: 6 Lateral Box Jump Overs then Accumulate 2 min for: Chin over bar hold Hollow Hold Barbell Overhead Hold 1 Arm Farmer Carry (2 min/side) -Every time you break or finish a movement, you have to perform 10/7 Cals on a machine

2018 04 11

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

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TRY CrossFit Miles City FREE!

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Experienced CrossFitter