CrossFit Miles City

12/10/2018

Warm up - 10 min: 60 sec Close Grip Bar Hang 8 Split Squat Rock Backs/side 10 DB Cuban Press + 10 Rear Delt Raise 10 Pause Goblet Squats Strength: Back Squat 10,8,8,6 Band Pull Aparts 4x20 Conditioning: Partner WOD - Switch after each round (Partner 1 does round of…

2018 12 09

12/8/2018

By: Nick and James 0

Conditioning: 21 min EMOM: 1-5 Muscle Ups 20 Alternating DB Snatch 50 Double Unders Scale reps as needed - you should have at least 20-30 sec rest each minute

2018 12 07

12/7/2018

By: Nick and James 0

Warm Up - 10 min: 10 PVC Pass Throughs + 30 sec Archer stretch/side 5 x 1 arm Thruster + overhead carry/side 20 Band Face Pulls + 20 Band Pull Aparts 8 Eccentric Ankle Dorsiflexion/side Strength: Front Squat 4x4 @40X1 Chest Supported Row 3x10 Conditioning: "Jackie" For Time: 1000 m…

2018 12 06

12/6/2018

By: Nick and James 0

Game: Vote on it as a class Conditioning: 2 sets - 1 min ON/OFF: Sled Push + Rope Pull Sandbag Bear Hug Carry Goblet Step Ups Farmer Carry Handstand Hold

2018 12 05

12/5/2018

By: Nick and James 0

Warm up - 10 min: Tricep Openers Band Series w/ Good Mornings + 10 Straight Arm Band Pull downs 8 Single Leg RDL/Leg 8 Goblet Kossack squats/side Strength: Deadlift 12,10,8 - Increase weight each set Ring Rows 3x12 Conditioning: Partner WOD - 5 sets each: 10-8-6-4-2 Bench Press (increase weight…

2018 12 04

12/4/2018

By: Nick and James 0

Skill: Toes to Bar If you don't have 3 strict pull ups, perform 3 sets: 15 Hollow Band Pull Downs 10 Reverse Crunch + Slow Negative If you do have 3 strict pull ups, but not toes to bar, perform 3 sets: 3-5 Strict toes to bar 3-5 Bar swings…

2018 12 03

12/3/2018

By: Nick and James 0

Warm Up - 10 min: 60 sec Close Grip Bar Hang 8 Split Squat Rock Backs/side 10 DB Cuban Press + 10 Rear Delt Raise 10 Pause Goblet Squats Strength: Back Squat 12,10,8 - increase weight each set Seated DB Press 3x10 Conditioning: Partner WOD - 20 min AMRAP: 5…

2018 12 02

12/1/2018

By: Nick and James 0

W.O.D. "Wonder Woman" For Time: 100 Double Unders 50 Wall Balls 3 Rope Climbs 100 Double Unders 40 Wall Balls 2 Rope Climbs 100 Double Unders 30 Wall Balls 1 Rope Climb Scale/substitution for rope climbs = peg board or rope pull or ski x 100 m

2018 11 30

11/30/2018

By: Nick and James 0

Warm up - 10 min: 10 PVC Pass Throughs + 30 sec Archer stretch/side 5 x 1 Arm Thruster + Overhead Carry 20 Band Face Pulls + 20 Band Pull Aparts 8 Eccentric Ankle Dorsiflexion/side Strength: Front Squat 3x5 @40X1 Chest Supported Row 3x10 Conditioning: 7 min AMRAP: 1 Clean…

2018 11 29

11/29/2018

By: Nick and James 0

Game: Your choice Conditioning: Partner WOD @80% Effort: 50-40-30-20-10 Cals on a Machine 200-160-120-80-40 Double Unders One set of 100 ft. for each partner for each movement: Sandbag Bear Hug Carry Farmer Carry Push Sled Double KB Overhead Carry Bear Crawl

2018 11 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