CrossFit Miles City

Warm Up – 10 min: 

• 4 Way Hips
• 10 Nerve Floss/side
• Band Shoulder Series
• 10 DB Cuban Press + 10 Rear Delt Raise

Strength: 

• RDL 3×8 @40X1
• DB Arnold Bench Press 3×10
• 1 Arm Rows 3×10/arm

Conditioning: 

Partner WOD – 3 sets each:

• 15/12 Cal Row
• 12 Deadlifts
• 9 Bar Facing Burpees

Skill: 

Not for time:

• Accumulate 30 Strict Toes to Bar/Knees to Elbow
• 2 min in a Handstand or 10 Handstand Negatives
• 10 Ring Muscle Up Negatives/Chin Up Negatives

Conditioning: 

4 sets – 2 min ON/OFF:

• 3 Bar Muscle Ups/Pull ups
• 6 Devil’s Press
• 30 Double Unders

Pick up where you left off on previous round

Score is total # of rounds

Warm up – 10 min: 

• 8 Split Squat Rock Backs/side
• Tricep Openers
• 8 Side Step Ups/Leg @40X1
• 20 Face Pulls + 20 Band Pull Aparts

Strength: 

• Back Squat 3×5 @33X1
• 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry)
• Pull ups 3 x Max Reps w/ 10 sec Hold at Top

Conditioning: 

12 min EMOM:

1. 8 Bulgarian Split Squats/Leg
2. 10 DB Incline Bench Press
3. 15 KBS
4. 10 Ring Rows

W.O.D.

Partner WOD

42-30-18

• Power Cleans
• Ring Dips

Rest 5 min

42-30-18

• Thrusters
• Toes to Bar

Rest 5 min

100 Burpee Box Jump Overs

Split the reps on all workouts

Warm up – 10 min: 

• 10 Pause Goblet squats + 10 Kossacks
• 60 sec Close Grip Bar Hang
• 8 Eccentric Ankle Dorsiflexion/side
• 1 Arm High Pull x 10/arm + Overhead Carry

Strength: 

• Front Squat 3×3
• Strict Press 3×3

Conditioning: 

Strict Nicole

20 min AMRAP:

• 400m Run
• Max Strict Pull ups

score is # of strict pull ups

Game: 

Lightning

W.O.D.

Partner WOD

100-80-60-40-20

• Cals on Machine
• Russian KBS

-60 sec Plank after each round together – scale = Front leaning rest

-Split the reps

Warm Up – 10 min: 

• 8 Split Squat Rock Backs/side
• 10 DB External Rotations/arm
• 4 Way Hips
• 10 Nerve Floss/side

Strength: 

• Deadlift 3×3, 2×10
• Bench Press 3×3, 2×10
• Pause Ring Rows 4×10

Conditioning: 

Partner WOD

For time:

• 70/60 Cals on a Machine
• 300 ft. DB Walking Lunge
• 50/40 Cals
• 200 ft. DB Walking Lunge
• 30/20 Cals
• 100 ft. DB Walking Lunge

Split the reps

Skill: 

Strict Ring Muscle Up

• Ring Support + Negative + Bottom of Dip Hold
• Hollow Ring Pull ups w/ False Grip
• Floor/Box Transition Drill
• Muscle Up Negatives
• Ring Thing
• Strict Muscle up

Conditioning: 

4 sets – 90 sec ON/OFF:

• 35 Double Unders
• 10 Burpees
• Muscle Ups/Pull ups for Remainder

and

• 12/9 Cals on a Machine
• 12 Goblet Step Ups
• Devil’s Press for Remainder

Warm Up – 10 min: 

• 8 Side Step Ups/Leg @40X1
• Band Series
• 10 Powell Raise/arm
• Tricep Openers

Strength: 

• Back Squat 3×3, 2×10
• Chest Supported Row 4×10

Conditioning: 

Partner WOD – 14 min AMRAP:

• 1 Hang Power Clean
• 2 Push Ups
• 3 Air Squats
• 2 Hang Power Cleans
• 4 Push ups
• 6 Air squats

Continue adding 1 Hang Power Clean, 2 Push ups and 3 Air squats each round

Each partner performs each round before adding reps

W.O.D.

Partner WOD:

10-8-6-4-2:

• Sandbag Cleans
• Strict HSPU/DB Strict Press

-I Go, You Go

Rest 5 min

For time:

• 60 Muscle Ups

-Split the reps

Rest 5 min

For Time:

• 300 Wall Balls

-Split the Reps