CrossFit Miles City

Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curl 10 Single Leg RDL/Leg 8 Split Squat Rock Backs/side Strength: RDL 3x5-8 - increase load/reps Bulgarian Split Squats 3x8-12/Leg - increase load/reps Conditioning: 3 sets - 2:30 ON/OFF: 500/400m Row (Under 2 min to complete) 1 1/4 Goblet Squats…

2022 08 08

8/8/22

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: Pause Bench Press 3x5-8 - increase load/reps Strict Pronated Pull Ups 3x5-8 - increase load/reps Conditioning: Partner WOD - 3 sets:…

2022 08 07

8/6/22

By: Nick and James 0

W.O.D. Every 5 min for 3 sets each: # Muscle ups/Pull ups 400m Run 1/2 # Muscle ups/Pull ups 1-3 Wall Walks or Handstand Walk 500/400m Row 1-3 Wall Walks or Handstand Walk 6 Clean & Jerks 10-30 Bar Facing Burpees 6 Clean & Jerks

2022 08 05

8/5/22

By: Nick and James 0

Warm Up 2 rounds: 15 Rocking Hip Flexor Mob/side 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank Strength: Mid Thigh Hang Power Clean 1x3 Below Knee Hang Power Clean 1x3 Power Clean 1x3 Back Squat 3x5-8 - increase load/reps Conditioning: Partner WOD For time: 40 KB Walking Lunges…

2022 08 04

8/4/22

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: Strict Press 3x5-8 - increase load/reps Supinated Bent Over Rows 3x8-12 - increase load/reps Conditioning: 3 sets - 90 sec ON/OFF: 20-30…

2022 08 03

8/3/22

By: Nick and James 0

Skill: Strict Ring Muscle Up Feet Assisted Muscle Up on Low Rings Band Transition Drill Holds/Negatives Ring Thing Strict Muscle Up Conditioning: Partner WOD 10-8-6-4-2: Muscle Up or Burpee Pull up 20-16-12-8-4: 50 ft. Shuttle Run 40-32-24-16-8: Step Ups Split the reps

2022 08 02

8/2/22

By: Nick and James 0

Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 ATG Split Squats/leg Strength: A) RDL 3x5-8 - increase load/reps B) Bulgarian Split Squats 3x8-10/leg - increase load/reps Conditioning: Partner WOD - 3RFT: 100-75-50: Double Unders 30-20-10: Kettlebell Swings 9-7-5: Front Squat I go,…

2022 08 01

8/1/22

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: Pause Bench Press 3x5-8 - increase load/reps Pronated Pull ups 3x5-8 - increase load/reps Conditioning: Partner WOD 12-10-8: DB Incline Bench…

2022 07 31

7/30/22

By: Nick and James 0

W.O.D. Every 4 min for 3 sets each: 200-400m Run + 1-15 Muscle Ups or Pull ups 500/400m Row + Handstand Walk or Handstand Hold 10 Clean & Jerks + 10-30 Bar Facing Burpees

2022 07 29

7/29/22

By: Nick and James 0

Warm Up: 2 rounds: 15 Rocking Hip Flexor Mob/side 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank Strength: A) Mid Thigh Hang Power Clean 1x4 B) Below Knee Hang Power Clean 1x4 C) Power Clean 1x4 D) Back Squat 3x5-8 - increase load/reps Conditioning: Partner WOD: 30-20-10:…

2022 07 28

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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