CrossFit Miles City

Warm Up: 

Band shoulder series

then 2 rounds:

• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Bent Over Med Ball Slam
• 15 Rocking Hip Flexor Mob/side

Strength:

• Bench Press – Build to a heavy set of 3
• Strict Pull ups 3 x Max Reps @30X3

Conditioning:

Partner WOD – For time:

• 500/400m Row
• 30 Bench Press
• 1000/800m row
• 20 Bench Press
• 2000/1600m Row
• 10 Bench Press

Split the reps

WOD

Every 2 min for 10 sets each:

• 10-20 Cals on machine + 3 Clean & Jerks
• 20-60 Double Unders + 1-6 Muscle Ups/Pull ups

Warm Up:

Band shoulder series

2 rounds:

• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Yoga Push Up + Spiderman lunge w/ rotation

Strength:

• Bench Press 2.2 @30X1 – Build to heavy set then,
• DB Incline Bench Press 2×8-15
• 3 sets: Max Pause Chest to Bar Strict Pull ups + Max Chin Over Bar Pull ups

Conditioning:

12 min EMOM:

1. Rope Climb/Pull
2. 40 sec on Machine
3. 1-3 Wall Walks + 20-30 sec Handstand Hold
4. 40 sec Shuttle Run

Warm Up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 15 Rocking Hip Flexor Mob/side
• 90 sec Rolling Plank

Strength:

• Front Squat Complex: 2 Pause Front Squats + 2 Front Squats – build to a heavy set
• Back Squat 2×10
• 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD

42-30-18:

• Toes to Bar

120 ft. Walking Lunge after each round

Split the reps

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 10 Cuban Press
• 15 Face Pulls + 15 Band Pull Aparts
• 1 Arm Overhead Carry

Strength:

• Seated Strict Press – Build to a heavy set of 4, then 1 Arm Press 2×8/arm
• 3 sets: 8-12 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

Partner WOD

120-100-80-60-40:

• Double Unders

30-24-18-12-6:

• Hang Power Cleans

Split the reps

Warm Up;

10 Nerve floss/side

then 2 rounds:

• 15 Seated Leg Curls
• 10 Single Leg RDL/Leg
• 8 Side Step Ups/Leg @30X1

Strength:

• Deadlift – Build to a heavy set of 4
• RDL 2×8 @30X1

Conditioning:

4 sets – 90 sec ON/OFF:

• 250/200m Row
• Step Ups for remainder

Note: 

There will be one class @ 10 am today.  We will be running through heats of Murph until everyone has completed it.  There will be a get together at Riverside park with food and drinks to follow!

W.O.D.

“Murph”

Partner or Solo Options

For time:

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

Partition as needed

If partner, split the reps

Scale reps/distance as needed

W.O.D.

Partner or Solo options

40 min EMOM:

1. 40 sec on Machine
2. 10 x 1 Arm DB Hang Clean & Jerks (5/arm)
3. 20-50 Double Unders + 1-6 Muscle Ups/Burpee Pull ups
4. Rest

If partner – alternate full rounds of EMOM

Warm Up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 8 Split Squat Rock Backs/side
• 90 sec Rolling Plank

Strength:

• 2 Pause Front Squat + 1 1/4 Squat + 2 Front Squats – Build to heavy set then
• Back Squat 1×10
• 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – For Time:

• 6 Wall Walks
• 30 Toes to Bar
• 100 ft. Walking Lunge
• 6 Wall Walks
• 24 Toes to Bar
• 100 ft. Walking Lunge
• 6 Wall Walks
• 18 Toes to Bar
• 100 ft. Walking Lunge

Split the reps

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 10 Cuban Press
• 15 Face Pulls + 15 Band Pull Aparts
• 1 Arm Overhead Carry

Strength:

• Seated Strict Press – Build to a heavy set of 5, 1 arm Press 2×10/arm
• 3 sets: 8-10 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

18 min EMOM:

1. 40 sec on a Machine
2. 100 ft. Sandbag Bear Hug Carry
3. Rope Climb/Pull
4. 4 Shuttle runs
5. 100 ft. Farmer Carry
6. 10-15 Ab Mat Sit Ups