CrossFit Miles City

Warm up – 10 min: 

• 8 Eccentric Ankle Dorsiflexion/side
• 8 Split Squat Rock Backs/side
• 60 sec Close Grip Bar Hang
• Band Series

Strength: 

• Front Squat 5-3-1
• Supinated Bent Over Row 3×10

Conditioning: 

Partner WOD – 14 min AMRAP:

• 100 ft. DB Front Rack Lunge
• 32 Toes to Bar
• 16 DB Power Cleans
• 100 ft. DB Front Rack Lunge
• 16 Bar Muscle Ups
• 16 DB Power Cleans

split the reps

W.O.D,

Lightning

then

Rowling w/ Burpee Step Up Penalty

Warm Up – 10 min: 

• 10 Nerve Floss/side
• 8 Single Leg RDL/Leg
• Tricep Openers
• 10 DB Cuban Press + 10 Rear Delt Raises

Strength: 

• Deadlift 9-7-5-3
• Bench Press 9-7-5-3
• Ring Rows 4×12

Conditioning: 

Partner WOD – 12 min AMRAP:

• 24 KB Snatch/DB Hang Snatch (6/arm/person)
• 100 Double Unders

Split the reps

W.O.D.

Partner Murph

For time:

• 1 Mile Run
• 100 Pull ups
• 200 Push ups
• 300 Air squats
• 1 Mile Run

Split the reps

partition the pull ups, push ups and squats (like rounds of 5 pull ups, 10 push ups and 15 squats)

35 min time cap

Warm up – 10 min: 

• 1 Arm High Pull x 10/arm + Overhead carry
• 5 Sandbag Bear Hug Squats + Carry x 2
• 15 Rocking Hip Flexor Mob/side
• 90 sec Rolling Plank w/ Starfish side plank

Strength: 

• Back Squat 9-7-5-3
• 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 3RFT:

• 1000/800m Row
• 20 Clean & Jerks

Split the work

Partner W.O.D.

For time:

• 800m Run
• 30 Bar Muscle Ups/Pull ups
• 600m Run
• 20 Bar Muscle Ups/Pull ups
• 400m Run
• 10 Bar Muscle Ups/Pull ups

Split the reps on Muscle Ups

Run together

Warm up – 10 min: 

• 8 Eccentric Ankle Dorsiflexion/side
• 10 Pause Goblet Squats + 10 Kossacks/side
• Shoulder Band Series
• 20 Straight arm band pull down + 20 face pulls + 20 band pull aparts

Strength: 

• Front Squat 6,4,2
• Supinated Bent Over row 3×10

Conditioning: 

3 sets – 3 min ON/OFF:

• 3 Power Cleans
• 6 Deadlifts
• 12 Wall Balls
• 30 Double Unders

Game: 

Lightning or taps

W.O.D.

Partner WOD – Not for time:

• 1000m Row
• 200m Farmer Carry
• 1000m Row
• 100 Shotguns
• 1000m Row
• 200m Sandbag Bear Hug carry
• 1000m Row
• 100 Russian Seated Twist

Split the work

Warm up – 10 min:

• 8 Cross Body Single Leg RDL/Leg
• 1 Arm Overhead Carry
• 10 DB Cuban Press + 10 Rear Delt Raise
• 8 Split Squat rock backs/side

Strength: 

• RDL 10-8-6-4
• Bench Press 10-8-6-4
• Pause Ring Rows 4×10

Conditioning: 

Partner WOD – 2RFT:

• 40 Alternating DB Snatch
• 100 ft. DB Walking Lunge
• 40 Single Arm DB Hang Clean & Jerk
• 100 ft. DB Walking Lunge

Split the work

Skill: 

Not for time:

Accumulate the following:

• 10 Ring Muscle Up Negatives/Ring Support + Negative
• Accumulate 2 min in Hollow Hold
• 2 min Handstand hold/10 Handstand negatives

W.O.D.

5 sets – 90 sec ON/OFF:

• 200/150m Row
• 15 KBS
• Toes to Bar for remainder

Score is # of Toes to Bar

Alternate every round