CrossFit Miles City

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

Strength: 

• 3 sets: 10 Towel Leg Curls + 10 Single Leg RDL/Leg
• Deficit Pause Push ups 3 x Max Reps
• 3 sets: Strict Pull ups x Max Reps + 10-30 Banded Pull Downs

Conditioning: 

3 sets – 1 min ON/OFF:

• DB Man Makers (Burpee + Renegade Row + Squat Clean Thruster)
• Chair Push up + Shoot Through + Chair Dip + Shoot Through

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

W.O.D.

Deck of Cards – partner style

Split the deck with a partner and take turns drawing cards.  While one person is working, the other is resting.  Go back and forth until the deck is gone.  The number on the card is the number of reps.  The movements are:

• Hearts = Alternating DB Snatch
• Diamonds = Goblet Reverse Lunges
• Cubs = DB Thrusters
• Spades = Sumo Deadlift High Pull

Joker = 15 Burpees

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

Strength: 

• 3 sets: 10 Body weight jump squats + 10 body weight tempo squats + 30 sec bottom of squat hold
• 3 sets: Strict Press x max reps + Incline bench press x max reps + Floor press x max reps
• Banded 1 Arm Row 3×10/arm

Conditioning: 

For Time:

• 100 Double Unders
• 21 Burpees
• 75 Double Unders
• 15 Burpees
• 50 Double Unders
• 9 Burpees

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

W.O.D.

Every 4 min for 4-8 sets:

• 400m Run
• 10 Burpees

Scale run & burpees as needed to give yourself at least one minute of rest each interval

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

Strength: 

• Shrimp Squats 3×10/Leg
• Chair Dips 3 x Max Reps – add weight if needed
• 1 Arm Row x 5-4-3-2-1 w/ iso hold

Conditioning: 

10 min AMRAP:

• 10 Air Squats
• 9 DB Snatch Right Arm
• 10 Push ups
• 9 DB Snatch Left Arm

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

W.O.D.

20 min EMOM:

• Min 1) 10-15 Sit ups – add press out or weight if needed
• Min 2) 20-50 Double Unders
• Min 3) 10-15 Pike Ups
• Min 4) 20-50 Double Unders
• Min 5) 30 Seated Russian Twist

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

Strength: 

• Russian KBS 3×50
• Push ups w/ Iso Hold 3 sets: 1-2-3-4-5-6 etc. w/ corresponding hold at 90 degrees
• Strict Pull up clusters 3 x #.#.#

Conditioning: 

5 sets – 1 min stations:

• Alternating DB Burpee Step ups
• Alternating One Arm DB Hang Squat Cleans
• Rest

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

W.O.D,

3 sets:

• Run 400 meters w/ weighted pack or weight vest or sandbag
• Run 400 meters w/ no weight

Rest 1:1

If you don’t have weight to use, don’t sweat it

If you are on a treadmill, you can also do the first 400 meters at an incline and the 2nd 400 meters flat

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

Strength: 

• Deficit Reverse Lunges 3×10/Leg
• 3 sets: (1 arm press x5 + 50 ft. Overhead carry) x 2/side
• Plank 1 Arm Row 3×10/arm

Conditioning: 

For Time:

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

• DB Front Squat/Goblet Squats
• Devil’s Press

Warm up: 

• 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
• 10 reps of:
  • Rocking calf stretch
  • Leg swings in each direction
  • Side lunges
  • Reverse Lunge w/ overhead reach
  • Figure 4 Pistol
  • Heel to butt
  • Squat to stand
  • Arm circles big and small in each direction
  • Hug it out and overhead
  • No money

W.O.D.

For time:

• 800m Run
• 30 DB/KB Hang Clean & Jerks
• 800m Run
• 30 DB/KB Hang Squat Cleans
• 800m Run
• 30 DB Burpee Box Step Ups