CrossFit Miles City

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.

Deck of Cards WOD

• Hearts = DB Hang Clean & Jerk for both arms
• Diamonds = Goblet squats
• Clubs = Double unders/singles x 5
• Spades = Pull ups / Inverted rows

Joker = Run 400m

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 sets each:

• 100m Run
• 20 Alternating DB Snatch
• 100m Run
• 10-20 Push ups

Alternate rounds

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 x 1 Arm Thruster + 10 x 1 Arm Overhead Walking lunge/side
• 3 sets: 10 x 1 Arm High Pull + 10 x 1 Arm Row/side

Conditioning: 

3RFT:

• 400m Run
• 21 KBS
• 12 No Push up Burpees

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.

5-4-3-2-1

• Turkish Get ups/side

30-60 sec plank after each round

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 “Bert”

For time:

• 50 Burpees
• 400m Run
• 100 Push ups
• 400m Run
• 150 Lunges
• 400m Run
• 200 Air squats
• 400m Run
• 150 Lunges
• 400m Run
• 100 Push ups
• 400m Run
• 50 Burpees

Split the reps

Scale as needed

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.

For time:

• 50 Sit ups
• 50 Double Unders
• 40 Cross Body Mountain Climbers
• 40 Double Unders
• 30 Russian seated Twist
• 30 Double Unders
• 20 V-Ups
• 20 Double Unders
• 100 Flutter Kicks
• 10 Double Unders

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 DB Snatch + 10 DB Reverse Lunges + 10 x Half kneeling One Arm Press – both sides
• 3 sets: Max Strict Pull ups + 2-3 Slow Negatives

Conditioning: 

3 sets – 3 min ON/OFF:

• 6 Bench Dips
• 9 KBS
• 12 Lateral Jumps Over KB

Pick up where you left off on previous round

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.

For time;

• 21 Burpee Pull ups
• 400m Run
• 15 Burpee Pull ups
• 400m Run
• 9 Burpee Pull ups
• 400m Run

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: (2 Goblet Walking Lunges + 2 Goblet Squats) x 5
• Pause Inverted Rows 3×10-20

Conditioning: 

Partner WOD

5 sets each:

• 8 Push Press/arm
• 16 Body weight step ups
• 32 Double unders
• 16 Body weight step ups

alternate rounds

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.

4 min AMRAP:

• 10 Devil’s Press
• 30 Double Unders

rest 4 min

4 min AMRAP:

• 10 Alternating DB/KB Snatch
• 30 Double Unders

rest 4 min

4 min AMRAP:

• 10 Single Arm Hang Clean & Jerks (5/arm)
• 30 Double Unders