CrossFit Miles City

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

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

W.O.D.

With a running clock:

• 0:00-10:00:
  • Run 1 mile
  • Max C&J 135/95
• 10:00-13:00:
  • Rest
• 13:00-20:00:
  • 800m run
  • Max Power Snatch 115/75
• 20:00-23:00
  • Rest
• 23:00-27:00:
  • 400m Run
  • Max Thrusters 95/65

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

W.O.D.

2 sets – 2 min ON/1 min OFF:

• Rope Pull
• 5 Sandbag Bear Hug Squats + Carry
• 400m Run
• 1 Arm Press x 5 + OH Carry
• Farmer Carry
• 400m Run

Cashout:

3 sets:

• 30 sec Shotguns
• 30 sec Seated Russian Twists
• 60 sec Plank

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

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

Warm Up:

10 min:

• Single Leg Squat to Bench/Box x 6/leg
• Top of Pull x 30 sec
• Bottom of Dip x 30 sec
• Defranco Cuban Press x 10

Strength:

• Back Squat 3×8
• Dips 3×8-10 – Scale to push ups if needed
• 1 Arm Row 3×10/arm – Pause at Chest

Conditioning:

10 min AMRAP:

• 20 ft. Goblet Walking Lunge
• 10 KBS
• 20 ft. Goblet Walking Lunge
• 10 Burpees

W.O.D.

6 rounds (3 each):

• 10 Power Cleans 185/125
• 15 Cal Row
• 20 Toes to Bar

Rest 5 min

6 rounds (3 each):

• 15 Cal Row
• 10 Front Squats 185/125
• 8 Muscle Ups/Burpee Pull Ups

Rest 5 min

6 rounds (3 each):

• 20/10 Chest to Bar Pull Ups
• 15 Cal Row
• 10 Push Jerks 185/125

Warm Up:

• Accumulate 2 min in bottom of Front Squat 95/65
• Unsupported 1 Arm Row 3×10/arm

Strength:

4 sets:

• Front squat x 3 + Push Press x 3
• Muscle Up Negatives 4×2-3 / Max Chin Over Bar Hold + 5 sec Negative

W.O.D.

“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:

• 12 Box Jumps 24/20
• 6 Thrusters 95/65
• 6 Bar Facing Burpees