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Announcing CrossFit Miles City Travel WOD

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We are very excited to announce the launch of our brand new workout channel: the CrossFit Miles City Travel WOD.  Just in time for the holidays!

What’s included? 

  • Access to an ever growing library of workouts that require minimal equipment.
  • Each video contains a workout description and movement demos.
  • There are different categories of workouts based on equipment availability including:
    • Body weight only workouts
    • Body weight and pull up bar/rings
    • Body weight and jump rope
    • Body weight and box
    • Running workouts
    • Body weight and dumbbells
    • Body weight and kettlebells
    • Mobility
    • Little bit of everything

Who’s it good for? 

  • People with busy schedules who have a membership, but don’t make it to the gym as often as they’d like and want to get in some workouts at home.
  • People who travel often and need workout ideas that require minimal equipment while they are on the road.
  • People who want workout ideas but can’t afford a gym membership.
  • People who are interested in CrossFit and want to get a taste of what it’s like.

What is the channel not good for? 

  • This channel will never replace the value of having a qualified coach to teach you proper movement, explain to you how to attack workouts, to motivate you and hold you accountable.
  • There will be scaling videos included with the channel but you will not receive a workout that is individualized specifically for your fitness level, injury history, goals, etc.

How do I gain access?

11/23/2016

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Warm Up:

10 min:

  • Tricep Openers x 5 each
  • 10 x Barbell/PVC Cuban Press + Behind Neck Press + Overhead Squat
  • (1 Arm Farmer Carry Down + 5 x 1 Arm Suitcase Deadlifts+ 1 Arm Farmer Carry Back + 5 x 1 Arm Suitcase Deadlifts)/side

Strength:

4 sets:

  • 5 x (KB Walking Lunge x 2 + KB RDL x 2)
  • Bench x 5
  • Supinated Bent Over Row x 10

Conditioning:

3RFT:

  • 10 Deadlifts
  • 10 Chest to Bar Pull Ups
  • 400m Run

11/22/2016

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Warm Up:

10 min:

  • 8 Single Leg Squats to Box/Bench
  • 10 x Shoulder Raise Complex
  • Ring Handcuff stretch x 30 sec
  • 10 X Band Walks/direction

W.O.D.

2 sets – 30 sec ON/OFF:

  • Bike
  • Battle Ropes
  • Row
  • Wall Balls
  • Lateral Box Jump Overs
  • Sandbag Clean & Press
  • Hip Extensions
  • Burpee Pull Ups
  • Push Sled
  • Ring Rows

Cashout: 

2 sets – Tabata:

  1. Shotguns
  2. Seated Russian Twist
  3. Hollow Hold
  4. Sit Ups

11/21/2016

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Warm Up:

10 min:

  • 10 Eccentric Ankle Dorsiflexions/side
  • Accumulate 2 min in bottom of Back Squat 45/35
  • 20-30 sec Top of Pull Hold

Strength:

  • Back Squat 3×8
  • 3 sets:
    • (1 Arm Press x 5 + Overhead Carry Down + 1 Arm Press x 5 + Overhead Carry Back)/arm
  • Strict Pull Ups 3 x Max Reps @50X5 – If you can get more than 5 reps w/ body weight, add weight

Conditioning:

10 min AMRAP:

  • 10 Push Ups
  • 10 Goblet Step Ups
  • 30 Double Unders

11/18/2016

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Warm Up:

10 min:

  • Tricep Openers x 5 each
  • Eccentric Ankle Dorsiflexions x 10/Leg
  • Side Step Up x 10/Leg
  • 2 x (1 Arm Farmer Carry + 10 x 1 Arm Russian KBS)

Strength:

4 sets:

  • (2 Front Rack Reverse Lunges + 2 Thrusters) x 5
  • Weighted Pull Ups/Max Chin Over Bar Hold + Slow Negative 4×2

Conditioning:

For Time:

  • 10 Burpee Box Jumps 30/24
  • 20 Deadlifts 185/135
  • 30 Wall Balls 20/14

11/16/2016

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Warm Up:

10 min:

  • Sumo Good Morning x 10
  • One Arm High Pulls x 10/arm
  • Deficit Push Ups x 7 @33X1
  • Bench T-spine Mobs x 10

Strength:

  • Deadlift 4×5
  • Bench 4×5
  • Ring Rows 4×10 @30X1 – Elevate feet if possible

Conditioning:

13.4 – 7 min AMRAP:

  • 3 Clean and Jerks 135/95
  • 3 Toes to Bar
  • 6 Clean and Jerks 135/95
  • 6 Toes to Bar
  • Continue adding 3 reps/round

11/15/2016

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Warm  Up:

Band Series Warm Up

  • X Band Walks
  • Band Pull Aparts
  • Banded Squats
  • Pass Throughs
  • Good Mornings

W.O.D.

4 min ON/OFF:

  • 30/20 Cal Row
  • 30 Russian KBS
  • 30 Air Squats

and

  • 200m Run
  • 20 Goblet Step Ups
  • 20/10 Push Ups

and

  • 10 Wall Balls
  • 10 Burpee Box Jump Overs
  • 10 Pull ups

Cashout:

3 sets:

  • 30 sec Seated Toe Raise
  • 30 sec Side Plank/side
  • 30 sec Hollow Hold