CrossFit Miles City

6/14/2021

Warm up - 10 min: 10 Hip Windshield Wipers + Hip Lift 60 sec Close Grip Bar Hang 10 RNT Split Squat/leg Wall Walk + 20-60 sec Handstand Hold Strength: Back squat 3x5 @33X1 3 sets: 1 Arm Press x 10 + Overhead Carry Strict Pull ups 3 x Max…

2021 06 13

6/12/2021

By: Nick and James 0

W.O.D. Teams of 2-3: Every :50 sec for 6 sets: 1 Snatch or Clean & Jerk After Last round, perform AMRAP of Double Unders in :50 then Partner WOD: 30-20-10: Synchro Light Deadlifts Synchro Bar Facing Burpees rest 5 min 30-20-10: Synchro Light Thrusters Synchro Pull Ups Scaling option =…

2021 06 11

6/11/2021

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf/Tib Raises 10 Cossacks + 10 Pause Goblet Squats 10 x 1/2 Kneeling 1 Arm Bottoms Up KB Press/arm 10 Reverse Step Ups/side Strength: 3 sets: 3 Deadlifts 2 Hang Cleans 1 Shoulder to Overhead W.O.D. Partner WOD - 3RFT: 400m Run or…

2021 06 10

6/10/2021

By: Nick and James 0

Game: Class Choice W.O.D. 2 sets - 30 sec ON/OFF: Bike Burpee Box Get Overs Row Kettlebell Swings Run Bear Crawl Ski Double Unders Push Sled Sandbag Carry Over Shoulder

2021 06 09

6/9/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/side 15 Rocking Hip Flexor Mob/side 10 DF Cuban Press Shoulder series Strength: Band Hamstring Curls Cluster Set - One set: 15-30 Reps, rest 30 sec, Max reps, rest 30 sec, Max reps…

2021 06 08

6/8/2021

By: Nick and James 0

Skill: Bar Muscle Up Straight Arm Band Pull Down Strict Toes to Bar/Knees to Elbow Bar Swing Hips to Bar Banded Transition Drill Banded Bar Muscle Up Bar Muscle Up W.O.D. Partner WOD - For time: 1 Round: 240 Double Unders/Singles 12 Muscle Ups/Toes to Bar x 2 immediately into…

2021 06 07

6/7/2021

By: Nick and James 0

Warm up - 10 min: 10 Hip Windshield Wipers + Hip Lift/side 60 sec Close Grip Bar Hang 1 Arm Overhead Carry 8 RNT ATG Split Squat/Leg Strength: Last week before Deload! Back Squat 3x5-10 - add 5-10 pounds from last week if possible 3 sets: 8-12 DB Strict Press…

2021 06 06

6/5/2021

By: Nick and James 0

W.O.D. Team of 2-3: Every :50 for 6 sets: 1 Snatch or Clean & Jerk After last round, perform max set of Double Unders then 3RFT: 5 Muscle ups/Pull ups 9 Hang Cleans 7 Push Jerks 50 Double Unders Rest until 15:00, then For Time: 15 Muscle Ups/Pull ups 27…

2021 06 04

6/4/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec hold/side 8 ATG Split Squat/leg 10 DF Cuban Press Shoulder Series Strength: Cluster set of Band Hamstring Curls - One set: 15-30 reps, rest 30 sec, Max Reps, rest 30 sec, Max reps…

2021 06 03

6/3/2021

By: Nick and James 0

Game: Class Choice W.O.D. 2 sets - 90 sec ON/OFF: Bike 15/10 Calories + Bear Crawl Remainder Sled Push 180 ft. + American Kettlebell swings for Remainder 8 Burpee Box Overs + Sandbag Carry over Shoulder for Remainder Row 250/200m + Double Unders for Remainder

2021 06 02

CrossFit Miles City

Blog

Blog

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

Blog

Blog Search

Blog Search

Blog

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