CrossFit Miles City

Warm up – 10 min: 

• 60 sec Close Grip Bar Hang
• 8 Side Step Ups/Leg @40X1
• 15 Rocking Hip Flexor mob/side
• 10-15 Side Plank DB Rotations/arm

Strength: 

Back squat 10-8-6-4

Conditioning: 

Partner WOD

20 min AMRAP:

• 5 Strict Pull ups
• 10 Push ups
• 16 Body weight step ups

Alternate every round

Partner WOD

For Time:

20-16-12-8-4

• Ring Muscle Ups/Chest to Bar Pull ups

200-160-120-80-40

• Double Unders

-Split the work

rest 5 min

10 min AMRAP:

• 5 Strict HSPU/DB Press
• 10 Toes to Bar/Knees to Elbow
• 10 Box Jump Overs

-alternate rounds

Warm Up – 10 min: 

• 8 Eccentric Ankle Dorsiflexion/side
• Shoulder Band Series
• 10 Pause Goblet squats + 10 Kossacks
• 8 Split Squat rock backs/side

Strength: 

• Front Squat 7,5,3
• Dips 3 x Max Reps @40X1
• 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 7 min AMRAP:

• 100 ft. DB Walking Lunge
• 4 Bar Muscle Ups/Burpee Pull ups
• 100 ft. DB Walking Lunge
• 8 Bar Muscle Ups/Burpee Pull ups
• 100 ft. DB Walking Lunge
• 12 Bar Muscle Ups/Burpee Pull ups
• continue adding 4 reps/round to bar muscle ups/burpee pull ups

-Split the reps

Game: 

Lightning

W.O.D.

Team of 3 workout – 3 min stations/1 min transition:

• Tire Flip
• Rope Pull
• Heavy Farmer Carry
• Strict Toes to Bar/Knees to Elbow
• Sandbag Bear Hug Carry
• SISU

Warm up – 10 min: 

• 90 sec Rolling Plank w/ starfish side plank
• Band Series w/ Good morning and straight arm band pull down
• 10 Powell raise/arm
• 10 PVC Pass Throughs + 30 sec Archer/side

Strength: 

• RDL 12,10,8,6
• Bench Press 12,10,8,6
• Pause Ring Rows 4×10

Conditioning: 

Partner WOD – 9 min AMRAP:

• 9 Front squats/Goblet Squats
• 7 Bar Facing Burpees
• 5 Shoulder to Overhead

alternate every round

Skill: 

Not For Time:

• 3-9 Rope Climbs/Legless Rope Climbs
• Handstand Walk Practice
  • Handstand holds
  • Shoulder taps
  • Assisted Handstand walk

Conditioning: 

“Helen”

3RFT:

• 400m Run
• 21 KBS 53/35
• 12 Pull Ups

Warm up – 10 min: 

• 8 Side Step ups/Leg @40X1
• Tricep Openers
• 10 Reverse Snow Angels
• 15 Rocking Hip Flexor Mob/side

Strength: 

• Back Squat 12, 10, 8, 6
• 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry)
• Chest Supported Row 3×12

Conditioning: 

Partner WOD – 3 sets of each movement:

• 500/400m Row
• 20 Goblet Step ups
• 10 DB Incline Bench Press

Alternate every movement

Partner WOD 

18-14-10

• Power Cleans
• Muscle Ups/Burpee Pull ups

Rest 5 min

42-30-18

• Bench Press

6-4-2

• Rope Climb/rope pull/ski x 100m

Rest 5 min

42-30-18

• Bar Facing Burpees
• Toes to Bar

Split the reps on all workouts

Warm up – 10 min: 

• 15 Rocking Hip Flexor Mob/side
• 60 sec Close Grip Bar Hang
• 20-30 sec Bottom of Dip Hold
• 90 sec Rolling Plank

Strength: 

• Front Rack Reverse Lunges 3×8/Leg
• Dips 3 x Max Reps @40X1
• Supinated Bent Over Row 3×10

Conditioning: 

Partner WOD – 20 min AMRAP:

One partner is performing as many reps as possible of 5 Pull ups, 10 Push ups, 15 Air squats, while the other partner is running 400m.  When the running partner completes the run, the partner switch roles.

Score is total # of rounds of Cindy

Game: 

Taps

Partner W.O.D.

Choose a Machine and accumulate 300 cals

• 0-100 cals – Partner holds Farmer carry hold
• 100-200 cals – Partner holds a Plank
• 200-300 cals – Partner holds a Handstand or a Ring Plank