Blog Search

3/28/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

“Helen”

3RFT:

  • 400 meter Run
  • 21 KBS
  • 12 Pull ups – if you don’t have access to a pull up bar, use burpees as a substitute

3/27/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 3 Position Goblet squats x 10/10/10
  • 3 sets: Max Incline DB Bench Press immediately into Max DB Floor Press
  • 3 sets: 1 Arm Row w/ Iso Hold x 5-4-3-2-1

Conditioning: 

3 sets – 4 min ON/OFF:

  • 30 Double Unders
  • 15 Air Squats
  • 6 One Arm Devil’s Press (3/side)

Pick up where you left off on the previous round

Check out our Facebook page for a workout description

 

3/26/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D. 

20 min @80% effort:

  • Body weight step ups
    • Starting at 0:00, every 2 min, perform 5 DB/KB Hang Clean & Jerks/side

Jogging can also be substituted for the step ups

3/25/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 10 Single Leg RDL/Leg + 10-20 KB/DB Deadlifts
  • 3 sets: Max DB Press immediately into Max DB Push Press immediately into 30 sec Overhead hold
  • Strict Pull up Ladder up & down
    • 1 Pull up – 10-20 sec rest
    • 2 Pull ups – 10-20 sec rest
    • 3 Pull ups – 10-20 sec rest
    • Climb the ladder as high as you can by adding one rep every set.  Once you reach a point of failure, rest 2-3 min & start from where you finished and go back down the ladder
      • Example 1-2-3-4-5 rest 2-3 min – 5-4-3-2-1

Conditioning: 

For time:

  • 50 Walking Lunges – add weight if needed
  • 40 Alternating DB/KB Snatch
  • 30 Burpee Get overs
  • 40 Alternating DB/KB Snatch
  • 50 Walking Lunges

Check out our Facebook page for a workout description

3/24/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

W.O.D.

Partner WOD – 5-10 sets each:

  • Run 100 meters
  • 10 Burpees
  • Run 100 meters
  • 15 Kettlebell/Dumbbell Swings

Rest 1:1 or alternate rounds with a partner

3/23/2020

By: 0

Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 10 Bulgarian Split Squats/Leg immediately into 10 Goblet squats immediately into 10 Air squats
  • 3 sets: Push up drop set (max reps @harder variation immediately into max reps @ easier variation)
  • 3 sets: 1 arm high pull x 10 immediately into 1 arm rows x 10 for both sides

Conditioning: 

10 rounds for time:

  • 9 One arm DB/KB Thrusters (switch arms every round)
  • 35 Double unders or Singles

For a video tutorial of today’s workout, check out our Facebook page!

3/21 – 3/27/2020 The Gym is Closed

By: 0

As of now, we are closed until Saturday 3/28 due to the Covid 19 virus.  Check out our FaceBook page for workout ideas and check -ins with us!  If you need anything at all, please don’t hesitate to email at info@crossfitmilescity.com or shoot us a message on FaceBook!

CFMC is more than a gym with four walls.  It’s a family.  So, let’s do our best to take care of each other.  Check in with your normal workout buddies and hold each other accountable!  We love you guys and we will see you soon!

Nick and James

CFMC

3/20/2020

By: 0

Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • Tricep Openers
  • 15 Dead Bugs + 30 sec Hollow Hold

Strength: 

  • Pause Front Squat 3×3
  • 3 sets: 10-15 Chest Supported Row + 15 Rear Delt Raise

Conditioning: 

Partner WOD  – For Time:

  • 50 DB Front Squats
  • 100 Double Unders
  • 100 Wall Balls
  • 100 Double Unders
  • 150 Air Squats
  • 100 Double Unders

Split the reps

3/19/2020

By: 0

Game: 

Class Choice

Conditioning: 

20 min @80% effort:

  • Partner 1) Hold sustainable pace on a machine
  • Partner 2) KB complex
    • 5 KB Snatch R
    • 5 KB Clean & Jerk R
    • 5 KB Reverse Lunges R (front rack or overhead)
    • 5 KB Snatch L
    • 5 KB Clean & Jerk L
    • 5 KB Reverse Lunges L (front rack or overead)

When partner 2 finishes the complex, switch

3/18/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL + 1 Arm Farmer Carry/side
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength: 

  • Banded RDL 3×10
  • Pause Bench Press 3×5
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – For Time:

  • 1000/800m Row

then

  • 150 ft. Walking Lunge @ lightest weight
  • 20 Push ups @ most challenging variation
  • 100 ft. Lunge @ heavier weight
  • 40 Push ups @ easier variation
  • 50 ft. Lunge @ heaviest weight
  • 60 Push ups @ easiest variation

then

  • 1000/800m Row

Split the reps