CrossFit Miles City

5/22/2019

Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side Band Shoulder Series 15 Rocking Hip Flexor Mob/side Strength: Deadlift 5-4-3-2-1 Bench Press 5-4-3-2-1 Pause Ring Rows 4x10 Conditioning: Partner WOD - 3 sets each: 25 ft. DB Walking Lunge 15 Banded Russian KBS 25 ft. DB Walking Lunge…

2019 05 21

5/21/2019

By: Nick and James 0

W.O.D. 3 sets - 8 min ON/4 min OFF: 800m Run then AMRAP: 5 Pull ups 10 Push ups 15 Air Squats

2019 05 20

5/20/2019

By: Nick and James 0

Warm up - 10 min: 8 Side Step Ups/Leg @40X1 Band Series Tricep Openers 90 sec Rolling Plank w/ Starfish Side Plank Strength: Back Squat 5-4-3-2-1 Conditioning: Partner WOD - 12 min AMRAP: 10 Single Arm DB Hang Clean & Jerk (5/arm) 10 DB Front Rack Reverse Lunge + Step…

2019 05 19

5/18/2019

By: Nick and James 0

W.O.D. Partner WOD 25-20-15-10-5: Ring Dips/Hand release push ups Toes to Bar Row/Ski cals Your choice: Split the reps, or I go, You go

2019 05 17

5/17/2019

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 10 Pause Goblet squats + 10 Kossacks 8 Eccentric Ankle Dorsiflexion/side 30-60 sec Hollow Bar Hang Strength: Bulgarian Split Squats 3x8/Leg Acher Push ups/Ring Push ups/Barbell Push ups 3x10-20 1 Arm Row 3x10/arm Conditioning: "Jackie" For time: 1000m Row 50…

2019 05 16

5/16/2019

By: Nick and James 0

Game: Taps/Lightning W.O.D. 20 min AMRAP: @80% Effort: 200m Run 5 Burpees 1 Rope Climb or 1 Rope Pull or 1 Peg Board

2019 05 15

5/15/2019

By: Nick and James 0

Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side Band Shoulder series 10 DB Side Plank Rotations/side Strength: Deadlift 10-8-6-4-2 Bench Press 10-8-6-4-2 Ring Rows 4x10 Conditioning: For Time: 21-15-9 Cals on a Machine Plate Ground to Overhead 45/25

2019 05 14

5/14/2019

By: Nick and James 0

Skill: Accumulate the following: Strict Toes to Bar - 20-30 reps 10 Ring Muscle Up Negatives or 10 Top Half Pull ups and 10 Bottom Half Pull ups 2 min in Hollow Hold 2 min Reverse Plank/Table Top Hold Conditioning: Partner WOD - 15 min AMRAP: 3 Bar Muscle Ups/Toes…

2019 05 13

5/13/2019

By: Nick and James 0

Warm up -10 min: 1 Arm High Pull x 10/arm + Overhead Carry 8 Side Step Ups/Leg @40X1 10 Straight Arm Band Pull Downs + 10 Band Pull Aparts + 10 Face Pulls 90 sec Rolling Plank Strength: Back squat 10-8-6-4-2 Conditioning: For Time: 10-8-6-4-2 Push Press Strict Pull Ups…

2019 05 12

5/11/2019

By: Nick and James 0

W.O.D. Partner WOD - 5 sets each: 500m Row 15 Bench Press alternate every round

2019 05 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