CrossFit Miles City

W.O.D.

Partner WOD – 15 min AMRAP:

6-12-18-24-30-etc.

• Calories on Rower/Ski Erg
• Toes to Bar
• Dips/Push ups

Split the reps

Warm up – 10 min: 

• 15 Rocking Hip Flexor Mob/side
• 10 Cossacks + 10 Pause Goblet Squats
• 90 sec Rolling Plank
• 10 Kneeling Straight Arm Band Pull Down

Strength:

• Front Squat from Floor 3×5
• Chest Supported Row 3×10-15 + 15 Band Pull Aparts

Conditioning:

Partner or Solo Options

3RFT:

• 200m Row/Run
• 10m DB Walking Lunge
• 5 Muscle Ups/Pull ups
• 200m Row/Run
• 10 DB Thrusters
• 5 Muscle Ups/Pull ups

If partner, alternate every half round

Scale muscle ups as needed

Game: 

Heads up w/ Burpee penalty

Conditioning: 

2 sets – 1 min ON/OFF:

• Row
• Double Unders
• Bike
• Run
• Ski

Warm up – 10 min: 

• 10 Nerve Floss/side
• 10 Single Leg RDL/Leg
• 10 DF Cuban Press
• Band Shoulder Series

Strength:

• Deadlift 3×5-10 – increase weight and decrease reps from last week if possible
• Bench Press 3×5-10 – increase weight and decrease reps from last week if possible
•  Ring Rows 3×10-12

Conditioning: 

Today’s workout is a special one.  It is named after Erin Hurr and is a fundraiser for Erin’s Hope Project, whose mission is to give hope to children with life threatening illnesses through kindness and compassion.

Erin was born in Miles City Montana on December 9th, 2000.

She went to heaven peacefully, early in the morning of March 23, 2010 with her parents by her side in the comfort of her Tinkerbell bed. After bravely battling a brain stem glioma for two years. Erin’s life was full of many activities, always surrounding the ones she loved. Hanging out with her best friend, Emily Toennis, baking with their Easy Bake Ovens, or just having girl talks in Erin’s room… having a coffee break was always high on the list of things to do. She enjoyed spending time with her family, playing board games, playing the WII with her two little brothers, and making cookies with her mom. Her two cats, Sunshine and Thunder, may not have always gotten along, but they each had a special love for their Erin. She worked hard at everything she did and was determined to do it well.

Her battle didn’t deter her love of learning. Erin loved going to school — and especially loved to read in her spare time. One of her biggest accomplishments was teaching her younger brother Jacob to read before he started kindergarten. She was quite the little teacher. She greatly enjoyed her scrapbooking times with her special Aunt Patty, whom she found great joy in creating new nicknames for, such as Embarrassment to Nature, Yellow Icicle and Petunia, which was the latest.

Erin also enjoyed camping with her family, swimming and going to the Big Timber Water Slides, which included some of her favorite rides, such as the Hurricane, The Typhoon, and the Old Facefull. She could always be heard screeching with delight on descent, as she raced her dad to the bottom. One of her more memorable moments was when she got to go to Disney World for a Make A Wish Trip, where she met Cinderella and Tinkerbell.

As much as the cancer tried to drain the pride and joy from her little life, she still had such a strong spirit, and not only had enough joy in her heart, but overflowed to so many others as well. Most of us measure life by length of time, but true life is measured by the impact we make. The impact Erin made in the lives of others goes far beyond her years. As much as Erin was loved and cherished on this earth, it’s nothing compared to the Love of her heavenly father. God called her home in his timing. Even though that is tough for us to understand, we think God wanted to be closer to his precious, amazing girl — Miss Erin Katherine Hurr!

W.O.D.

“Erin”

With a partner, accumulate 2000m on the rower.

While one person is rowing, the other is performing 12 Wall Balls and 9 Burpees.  Once that work is completed, the partner switch.  The workout is complete when 2000m is accumulated on the rower

Note your time.

The reps for this workout are inspired by Erin’s birthday; December 9, 2000.  It is a partner workout and it’s very challenging, because these kids are going through a lot and they need help.

Donate money to this amazing cause and share it on your social medias to bring awareness to Erin’s Hope Project, so that your family and friends can offer support as well.

Here is a link to donate:

http://www.erinshopeprojectinc.org/

Skill:

Handstand

• Z press
• Pike Push ups
• Wall Walk + Handstand Hold
• Shoulder taps
• PVC Assisted Handstand Walk
• Negatives/Strict HSPU
• The Gauntlet

W.O.D.

Partner WOD – 15 min AMRAP:

• 15/10 Cal Row
• 10 Shoulder to Overhead
• 10 Pull ups

Alternate rounds

Warm up – 10 min:

• 15 Pause Calf Raises
• 15 Rocking Hip Flexor Mob/side
• 60 sec Close Grip Bar Hang
• Band Series

Strength:

• Back Squat 3×5-10 – increase weight and drop reps from last week
• Strict Pull ups 3×5-10 – increase weight or decrease band tension

Conditioning: 

Partner WOD – 10 min AMRAP:

• 5 Power Cleans
• 10 DB Bench Press
• 30 Double Unders

Alternate rounds

Partner WOD 

20 min AMRAP:

• 3 Power snatch or DB snatch/arm
• 6 Overhead squats or Goblet squats
• 9 Bar facing burpees
• 30 Double unders

Alternate rounds

Warm up – 10 min: 

• 15 Pause calf raises
• 10 Cossacks + 10 Pause goblet squats
• 1 Arm overhead carry
• 10 Kneeling straight arm band pull down

Strength:

• Front squat from floor 3×6
• Chest supported row 3×10-15 + 15 Band pull aparts

Conditioning: 

Partner or Solo options:

7 min AMRAP:

• 1 DB thruster
• 1 Bar muscle up/Pull up
• 2 DB thrusters
• 2 Bar muscle ups/Pull ups
• 3 DB Thrusters
• 3 Bar muscle ups/Pull ups
• etc.

If partner – I go, you go.  Each partner does every round

Game: 

Class choice

Conditioning: 

Partner WOD @ sustainable pace:

50-40-30-20-10:

• Double Unders
• Sit Ups
• Step Ups
• Ball Slams

Split the reps

Warm up – 10 min: 

• 10 Nerve floss/side
• 10 Single leg RDL/leg
• 10 DF Cuban press
• Band shoulder series

Strength:

• Deadlift 3×5-10 – increase weight from last week and allow reps to decrease if needed
• Bench press 3×5-10 – increase weight from last week and allow reps to decrease if needed
• Ring Rows 3×10-12

Conditioning: 

Partner WOD – 10 min AMRAP:

• 6 Toes to Bar
• 50 ft. 1 Arm Overhead Walking Lunges
• 12 Toes to Bar
• 50 ft. 1 Arm Overhead Walking Lunges
• 18 Toes to Bar
• 50 ft. 1 Arm Overhead Walking Lunges

Continue adding 6 reps/round on the Toes to Bar

Split the reps