CrossFit Miles City

9/22/2021

Warm up: Sled Push Down & Back Relay Skill: Ring Muscle Up Assisted Muscle Up on Low Rings Band Transition Drill Ring Pull Ups Negatives Ring Thing Strict Muscle up Conditioning: 12 min AMRAP: 3 Muscle Ups/Burpee Toes to Bar 6 Kettlebell Swings 24 Double Unders From 12:00 - 20:00:…

2021 09 21

9/21/2021

By: Nick and James 0

Warm up: 10 Nerve Floss/side then 2 rounds: 10 X Band Walks/direction 10 Cossacks 10 ATG Split Squats/Leg then 6 min EMOM: Odd) 6 DB Snatch Even) 5 Box Jumps Strength: RDL 3 x 6-8 - increase weight or reps from last week Conditioning: 3 sets - 2 min ON/OFF:…

2021 09 20

9/20/2021

By: Nick and James 0

Warm up: 2 rounds: Band Shoulder Complex 30-60 sec Close Grip Bar Hang 10 DB Side Plank Powell Raise 10 DF Cuban Press 5 Plyo Push ups - Use barbell incline push ups if needed Strength: Bench Press - Quickly build to a heavy set of 3 Strict Supinated Pull…

2021 09 19

9/18/2021

By: Nick and James 0

W.O.D. For time: 30/21 - 25/18 - 20/15 - 15/10 - 10/7: Calories on a Machine 5-4-3-2-1: Muscle Ups/Pull ups x 2 Rest 5 min, then 30/21 - 25/18 - 20/15 - 15/10 - 10/7: Calories on a Machine 10-8-6-4-2: Dips/Push ups

2021 09 17

9/17/2021

By: Nick and James 0

Warm up: 2 rounds: 10 Body weight Knee Flexion/Extensions 10 Single KB Squat Cleans 20-30 sec Hanging Knee Raise Iso Hold Skill: 5 min EMOM: Power Clean x 1.1 Strength: Back Squat 4x5 - Increase weight from last week Pause Calf/Tib Raise 3x15 Conditioning: 4 min AMRAP: 5 Deadlifts 10…

2021 09 16

9/16/2021

By: Nick and James 0

Warm up: Band Shoulder Series + 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 15 Bent Over DB Rear Delt Raise Double KB/DB Overhead Carry 5 Band Speed Presses Strength: Strict Press 4x5 - Increase weight from last week Bent Over Row 4x8-12 - increase weight or…

2021 09 15

9/15/2021

By: Nick and James 0

Warm up: Rope Pull + Sled Push Relay Skill: Handstand: Z Press Pike Push ups Plank Shoulder Taps Wall Walk + Handstand Hold Shoulder Taps PVC Assisted Handstand Walk Handstand Walk Conditioning: 4 sets: a) 15 KBS b) 1-3 Wall Walks c) 40 sec on a Machine d) 5-15 Toes…

2021 09 14

9/14/2021

By: Nick and James 0

Warm up: 10 Nerve Floss/side & 4 Way Hips 2 rounds: 10 Cossacks/Leg 10 ATG Split Squats/Leg 5 Seated Box Jumps Strength: RDL 4x6-8 - Increase weight or reps from last week Conditioning: Not for time: 4 Front Squats 16 Walking Lunges Rest 1 min 10 Rower Leg Curls 10…

2021 09 13

9/13/2021

By: Nick and James 0

Warm up: 2 rounds: 1 min on a Machine Band Shoulder Complex 60 sec Close Grip Bar Hang 2 rounds: 10 DB Side Plank Powell Raise 10 DF Cuban Press 5 Speed Bench Press Strength: Bench Press 4x5 - increase weight from last week Supinated Bent Over Row 4x5-10 -…

2021 09 12

9/11/2021

By: Nick and James 0

Partner WOD 2001 meter Row Buy in (split the distance) then 10 rounds: 9 Muscle Ups or Toes to Bar 11 Wall Balls then 10 rounds: 9 Shoulder to Overhead 11 Kettlebell Swings Alternate rounds

2021 09 10

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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