CrossFit Miles City

6/18/2018

Warm Up: 10 min: 8 Side Step Ups/Leg @40X1 1 Arm High Pull x 10/arm + Overhead Carry 8 Eccentric Ankle Dorsiflexion/side 2 min Rolling Plank Strength: Back Squat 3x3, 2x10 Strict Press 3x3, 2x10 1 Arm Row 3x10/arm Conditioning: Partner WOD - 12 min AMRAP: 5 Strict Pull ups…

2018 06 17

6/16/2018

By: Nick and James 0

W.O.D. 17 min AMRAP: 10-8-6-4-2 Clean & Jerks 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double Unders

2018 06 15

6/15/2018

By: Nick and James 0

Warm Up: 10 min: 60 sec KB Ankle Mobility/side 60 sec Bar Hang 1 Arm Overhead Carry 20 Alternating Dead Bugs Strength: Front Squat 3x5 Push Press 3x5 1 Arm Ring Rows 3x10/arm Conditioning: For Time: 9-7-5 Bar Muscle Ups/Chest to Bar Pull ups 400m run after each round -If…

2018 06 14

6/14/2018

By: Nick and James 0

Skill: 6 min EMOM: 3 Power Snatch Conditioning: 20 min @80%: 300m Row 200m Farmer Carry 30 Double Unders 20 Bodyweight Step Ups 30 sec Handstand Hold 20 Russian KBS

2018 06 13

6/13/2018

By: Nick and James 0

Warm Up: 10 min: 8 Split Squat Rock Backs/side 7 Way Hips 10 Nerve Floss/side 6 Yoga Push Ups Strength: Deadlift 3x5, 1x10 Bench Press 3x5, 1x10 KB Bent Over Row 3x10 Conditioning: Partner WOD - 13 min AMRAP: 15/10 Push ups 15 Ring Rows 5 DB Reverse Lunge +…

2018 06 12

6/12/2018

By: Nick and James 0

Skill: Toes to Bar Progression W.O.D. Partner WOD - 30 min AMRAP: 8 Toes to Bar/Knees to Elbow 10 DB Single Arm Hang Clean & Jerk (5/arm) 14/12 Cal Row

2018 06 11

6/11/2018

By: Nick and James 0

Warm Up: 10 min: 8 Eccentric Ankle Dorsiflexions/side 10 DB Cuban Press + 20 Band Pull Aparts 8 Side Step ups/side @30X1 Tricep Openers Strength: Back Squat 3x5, 1x10 Strict Press 3x5, 1x10 Strict Pull Ups - Accumulate 20-30 reps @40X1 Conditioning: Partner WOD - 3 sets each: 10/7 Dips…

2018 06 10

6/9/2018

By: Nick and James 0

W.O.D. Partner WOD 30 min AMRAP: 1 Muscle Up 2 Clean & Jerks 200m Run or 15/10 Cals on Machine 2 Muscle Ups 4 Clean & Jerks 200m Run or 15/10 Cals on Machine 3 Muscle Ups 6 Clean & Jerks 200m Run or 15/10 Cals on Machine Continue adding…

2018 06 08

6/8/2018

By: Nick and James 0

Warm Up: 10 min: 8 Split Squat Rock Backs/side Plank March x 10/arm 8 Goblet Kossack Squats/side 1 Arm High Pull x 12/arm Strength: Bulgarian Split Squats 3x8/Leg Ring Push Ups 3x10-15 Strict Pull Ups 3 x Max Reps @30X3 Conditioning: Partner WOD - 3 sets: 7 DB Power Cleans…

2018 06 07

6/7/2018

By: Nick and James 0

Skill: 6 min EMOM: 3 Hang Power Snatch Conditioning: 2 sets - 1 min ON/OFF: Barbell Overhead Hold Tire Flip Sled Pull Sandbag Bear Hug Carry 15 Ab Mat Sit Ups + Plank Hold for Remainder

2018 06 06

CrossFit Miles City

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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