CrossFit Miles City

4/20/2021

Skill: Handstand Z Press Pike Push ups Wall Walk into Handstand hold Shoulder Taps PVC Assisted Handstand walk Negatives Conditioning: "Civil War" Iron Man vs. Captain America For Time: 400m Run 20 Overhead Plate Walking Lunges 21 Burpee Pull ups 400m Run 20 Overhead Plate Walking Lunges 15 Burpee Pull…

2021 04 19

4/19/2021

By: Nick and James 0

Warm up - 10 min: 8 ATG Split Squats/Leg 60 sec Close Grip Bar Hang 90 sec Rolling Plank Band Series Strength: Back Squat 3x10 - increase weight from last week if possible Rest Pause Strict Pull ups - 3 sets: Max reps -1, rest 30 sec, Max reps -…

2021 04 18

4/17/2021

By: Nick and James 0

W.O.D. 3 sets - 2 min ON/OFF: 20/15 Cal Row Bench Press for Remainder and 200m Run Muscle Ups/Toes to Bar for Remainder

2021 04 16

4/16/2021

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf Raises + 15 Tib Raises 8 ATG Split Squats/Leg 10 Cossacks + 10 Pause Goblet Squats 1 Arm High Pull x 10 + Overhead Carry/side Strength: 5 sets: 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead Conditioning: Team…

2021 04 15

4/15/2021

By: Nick and James 0

Game: Class Choice W.O.D. Partner WOD - 20 min AMRAP: 400m Run/Row 10 Strict Muscle ups/Ring Thing/Banded Transition Drill/Seated Ring Pull up/Lat Pull Down 400m Run/Row 20 Strict Toes to Bar/Knees to Elbow/Sit ups 400m Run/Row 30 sec Side Plank/side together 400m Run/Row 40 Body Weight Step ups Split the…

2021 04 14

4/14/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder series Strength: Deadlift 3x10 - add weight if possible Bench Press 3x10 - add weight if possible Pause Ring Rows 3x10-12 Conditioning: 3 sets - 90 sec stations: 8 Deficit Reverse Lunges/Leg 5…

2021 04 13

4/13/2021

By: Nick and James 0

Skill: Clean & Jerk W.O.D. 5 min AMRAP: 50 Russian Kettlebell Swings then as many rounds as possible in remaining time of: 4 Pull ups / 8 Ring Rows 8 Burpee Box Jump Overs rest 5 min Team of 3 workout 8 min AMRAP: Max Reps of Clean & Jerk…

2021 04 12

4/12/2021

By: Nick and James 0

Warm up - 10 min: 60 sec Close Grip Bar Hang 90 sec Rolling Plank Band Series 8 Side Step ups/Leg @30X1 Strength: Back Squat 3x10 - increase weight if possible Rest Pause Strict Pull ups 3 sets: Max reps -1, rest 30 sec, Max reps - 1 Incline DB…

2021 04 11

4/10/2021

By: Nick and James 0

W.O.D. Partner WOD - 24 min AMRAP: 15/10 Calories or 200m Run 5-15 Push ups 1 Rope Climb/Rope Pull/3 Strict Pull ups alternate rounds

2021 04 09

4/9/2021

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf Raises + 15 Tib Raises 10 Cossacks + 10 Pause Goblet Squats 10-20 Bar Taps 1 Arm Overhead Carry Strength: 4 sets: 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead W.O.D. Partner or Solo 3RFT: 400m Run 21…

2021 04 08

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter