CrossFit Miles City

Warm up – 10 min: 

• 10 Nerve Floss/side
• Band Series + Good Morning
• 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
• 60 sec Close Grip Bar Hang

Strength: 

• Deadlift 3×10
• Bench Press 3×10
• Ring Rows 3×10

Partner WOD – 10 min AMRAP; 

• 10 Dips/Bench Dips/Hand Release Push ups
• 20 Alternating DB Snatch
• 50 ft. 1 Arm Overhead Walking Lunge/Goblet Walking Lunge

Skill: 

Rope Climb

Conditioning: 

5 min AMRAP:

• 5 Burpees
• 30 Double Unders
• 1 Rope Climb/Rope Pull/100m Ski

Rest 5 min

5 min AMRAP:

• 15 Cal Row
• 12 DB Deadlifts
• 9 DB Hang Cleans
• 6 DB Shoulder to Overhead

Rest 5 min

5 min AMRAP:

• 1-3 Bar Muscle Ups/5 Knees to Elbow
• 30 Air Squats

Warm up – 10 min: 

• 8 Side Step Ups/Leg @40X1
• Tricep Openers
• Band Shoulder Series
• 10 Powell Raise/arm @30X1

Strength: 

• Back Squat 3×10
• Seated DB Press

Conditioning: 

Partner WOD – Alternate every movement:

10-9-8-7-6-5-4-3-2-1

• Strict Pull Ups
• Push ups (Double reps if needed)
• Cals on a Machine

The Gym is closed today.  See you Monday!  Have a great weekend!

Here are some ideas for a workout you can do at home 🙂

Body weight: 

A) Set the clock for 60 seconds and see how many burpees you can do in that time at a smooth steady pace.

B) Then, every 2 minutes for 5 sets (10 minutes total), perform that number of burpees that you got in part A

Body weight + Jump Rope: 

10 min AMRAP:

• 10 Push ups
• 20 Body weight Lunges
• 30 Double Unders

The Gym is closed today.  Have a great Thanksgiving weekend!

But here are some workout ideas you can do at home 🙂

Minimal Equipment: 

10 sets :

• Run up and down stairs for 1 minute
• Rest 1 minute

DB’s & Jump Rope: 

10 min AMRAP:

• 10 DB Snatch
• 30 Double Unders

Happy Thanksgiving!

Note: There will only be one class today at 10 am and the gym will be closed on Friday 11/23 and Saturday 11/24

Partner W.O.D.

For Time:

• 2000m Row
• 100 Thrusters 45/35
• 60 Pull ups
• 100 Burpees
• 1 Mile Run

Split the reps

Warm Up – 10 min: 

• 10 Powell Raise/arm @30X1
• 10 Nerve Floss/side
• 20-30 sec Bottom of Dip Hold + 30 sec Archer stretch/side
• 8 Split Squat Rock Backs/side

Screen: 

Toe Touch

Split squat rock back

Strength: 

• DB RDL 3×10
• Bench Press 10,8,6
• 1 Arm Row 3×10/arm

Conditioning: 

Team of 3 WOD – 3 sets each:

1. 10 Sandbag Cleans + 5-10 Dips or 10 DB Neutral Grip Bench Press
2. 1-2 Rope Climbs or Rope Pull or 100m Ski + 50 ft. DB Front Rack Walking Lunge

Perform all 3 sets of one station before switching

Skill: 

Strict Ring Muscle Up

If you don’t have 3 strict pull ups, perform

3 sets:

• Ring Support/Ring Plank x 30 sec
• Feet Assisted Muscle Up Transition
• Hollow Band Pull Down x 15
• Ring Thing

If you do have 3 strict pull ups, but not muscle ups, perform

• 10 Ring Muscle Up Negatives

If you do have strict ring muscle ups, practice kipping ring muscle ups

Conditioning: 

Partner WOD – 20 min AMRAP:

• 15/12 Cals on Machine
• 12/9 Push ups
• 9 Toes to Bar/Hanging Knee Raises

Alternate every round

Warm up- 10 min: 

• 8 Side Step Ups/Leg @40X1
• 20 Band Pull Aparts + 20 Straight Arm Band Pull Downs
• 15 Rocking Hip Flexor Mob/side
• 60 sec Close Grip Bar Hang

Screen: 

Heel to Butt

Strength: 

Back Squat 10,8,6 (all sets should be challenging and weight should increase from set to set)

Conditioning: 

Partner WOD – I go, You go:

3 sets each:

• 10 DB Hang Clean & Jerks
• 10 Strict Chin ups/Ring Rows
• 5 Reverse Lunge + Step Ups/Leg

Partner WOD 

24 min AMRAP:

• 24 Muscle Ups/Burpee Pull ups
• 100 Double Unders
• 48 DB Snatches
• 100 Double Unders
• 24 Toes to Bar
• 100 Double Unders
• 48 Cals on a Machine
• 100 Double Unders

*Split the Reps