CrossFit Miles City

Warm Up – 10 min: 

• 10 Pause Goblet squats + 10 Kossacks
• 20-30 sec Bottom of Dips Hold/Ring Handcuff Stretch
• Tricep Openers
• 60 sec Close Grip Bar Hang

Strength: 

• Pause Front Squats 3×3
• Strict Pull Ups 3 x Max Reps @30X3
• Dips 3 x Max Reps @30X3

Conditioning: 

Partner WOD – 20 min AMRAP:

• 5 Power Cleans
• 10 Toes to Bar/Hanging Knee Raise/Sit ups
• 15 Wall Balls

Alternate every round

Game: 

• Rowling w/ Burpee Penalty

W.O.D.

20 min @80% effort:

• 10/7 Cal Row
  20 Body weight step ups
  10/7 Cal Bike
  100 ft. Sandbag Bear hug Carry
  10/7 Cal Run
  30 sec Handstand Hold
  10/7 Cal Ski
  30 sec Chin over Bar Hold/Top of Ring Row
  30 Double Unders
  30 sec Hollow Hold
  20 Ball Slams
  100 ft. Slow Farmer Carry

Warm Up – 10 min: 

• 10 Nerve Floss/side
• Shoulder Band Series
• 4 Way Hips
• 5 Inchworm Push ups

Strength: 

• Trap Bar Deadlifts 3×5
• Close Grip Bench Press 3×5 @40X1
• Pause Ring Rows 3×10

Conditioning: 

Baseline

For Time:

• 500m Row
• 40 Squats
• 30 Sit Ups
• 20 Push ups
• 10 Pull ups

If your PR is under 4 minutes, do 2 rounds for time

Skill: 

Bar Muscle Ups – 15 min – rotate between stations:

• Straight Arm Band Pull Down
• Bench Hollow Rock + Box Press Out
• Band Transition Drill
• Banded Bar Muscle up
• Bar Muscle Ups

Conditioning: 

Partner WOD – 20 min AMRAP:

• 3 Bar Muscle Ups/Burpee Pull ups
• 6 DB Devil’s Press
• 9/7 Cals on a Machine

Alternate every round

Warm Up – 10 min: 

• 10 Spiderman Crawl w/ Rotation
• 1 Arm High Pull x 12/arm + Overhead Carry
• 8 Split Squat Rock Backs/side
• 8 Eccentric Ankle Dorsiflexion/side

Strength: 

• Back Squat 3×5 @40X1
• DB Push Press 3 x 8-10 @40X1
• Dead Start 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 3 sets each:

• 10 DB Thrusters
• 50 ft. DB Walking Lunge
• 50 Double Unders/100 Singles

Alternate every round

W.O.D.

Partner 17.2

20 min AMRAP:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Split the reps

Warm up – 10 min: 

• 1 Arm Thruster x 5 + Overhead Carry
• 8 Eccentric Ankle Dorsiflexion/side
• 10 PVC Pass Throughs + 30 sec Archer Stretch/side
• 90 sec Rolling Plank

W.O.D.

“Wolverine”

3 sets – 1 min stations:

• Thrusters
• Power Cleans
• Bar Facing Burpees
• Pull Ups
• Bike/Run/Row for Cals
• Rest

To succeed in this workout, like Wolverine, you must recover quickly and keep coming back for more!

W.O.D.

Roll the Dice!

Warm Up – 10 min: 

• 10 Nerve Floss/side
• 4 Way Hips
• 10 DB Cuban Press + 10 Rear Delt Raise
• 5 Inchworm Push ups

Strength: 

• Deadlift 4×4
• Bench Press 4×4
• Ring Rows 4×10

Conditioning: 

Partner WOD – 15 min AMRAP:

• 5 DB Power Cleans
• 10 Hand Release Push ups
• 15 Air Squats

Partners alternate every round

W.O.D.

Sled Push Relay

then

4 sets each – 90 sec ON/OFF:

• Row 250/200m + Double Unders for Remainder
• 5 Devil’s Press + DB Step Ups for Remainder