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CrossFit Miles City
The Best Hour of Your Day
Uncategorized

3/18/23

by CrossFit Miles City March 17, 2023
written by CrossFit Miles City

W.O.D.

Alphabet soup

Every 5 min for 6 sets:

  • A) 15-30 Wall Balls
  • B) 5 Power Cleans
  • C) 3-8 Muscle Ups/Pull ups
  • D) 20-60 Double Unders

Order:

  1. ABCD
  2. BDAC
  3. CABD
  4. DBAC
  5. ACDB
  6. BACD
March 17, 2023 0 comment
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Uncategorized

3/17/23

by CrossFit Miles City March 16, 2023
written by CrossFit Miles City

Warm Up:

2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Cuban Press

Strength:

A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats

A2) 3 sets: 8-10 DB Incline Bench Press + 3-6 Flat DB Bench Press

Conditioning:

Partner WOD – For time:

  • 20 DB/KB Thrusters
  • 100 ft. DB/KB Overhead Walking Lunge
  • 20 DB/KB Bent Over Row
  • 30 DB/KB Front Squats
  • 100 ft. DB/KB Front Rack Walking Lunge
  • 20 DB/KB Bent Over Row
  • 40 DB/KB Deadlifts
  • 100 ft. DB/KB Farmer Carry Walking Lunge
  • 20 DB/KB Bent Over Row

-Split reps

March 16, 2023 0 comment
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Uncategorized

3/16/23

by CrossFit Miles City March 15, 2023
written by CrossFit Miles City

Choose one of the following:

Engine:

2 sets:

  • 5 min @ sustainable pace on Machine
  • rest 1 min

Gymnastics:

9 min EMOM:

  1. 1-2 Rope Pulls
  2. 5-10 Pike Push ups
  3. 30 sec Hollow Hold

W.O.D.

Partner WOD – 18 min AMRAP:

Alternate between

  • 8 Toes to Bar
  • 10 Single Arm DB Hang Clean & Jerk
  • 14/12 Cals on Machine

and

  • 8 Sit ups
  • 10 Single Arm DB Hang Snatch
  • 14/12 Cals on Machine

-alternate rounds

March 15, 2023 0 comment
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Uncategorized

3/15/23

by CrossFit Miles City March 14, 2023
written by CrossFit Miles City

Warm Up

2 rounds:

  • Band Shoulder Series
  • 10 DF Cuban Press
  • 8 Split Squat Rock Backs/side
  • 90 sec Rolling Plank

Strength:

A1) 3 sets: 3-6 Strict Press + 3-6 Push Press

A2) 3 sets: 5-15 Pronated Strict Pull ups. Rest 15 sec. 3-6 Supinated Strict Pull ups

Conditioning:

Partner WOD

60-40-20:

  • Calories on Machine
  • Bulgarian Split Squats

-Split reps

March 14, 2023 0 comment
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Uncategorized

3/14/23

by CrossFit Miles City March 13, 2023
written by CrossFit Miles City

Choose one of the following:

Engine:

10 min EMOM:

  • 10 sec Sprint on Machine

Gymnastics

Bar Muscle Up Skill Work

W.O.D.

3 sets – 90 sec ON/OFF:

  • 15/12 Cals on Machine
  • 50 Double Unders
  • Muscle Ups/Burpee Pull ups/Burpee to Pull up Bar

3 sets – 90 sec ON/OFF:

  • 3 Wall Walks or 100m on Machine
  • 15 KBS
  • Box Jump Step Downs or Step Ups for remainder
March 13, 2023 0 comment
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Uncategorized

3/13/23

by CrossFit Miles City March 12, 2023
written by CrossFit Miles City

Warm Up

2 rounds:

  • Band Shoulder Complex
  • 30 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 5 Spiderman Complex

Strength:

A1) 3 sets: 6-8 RDL + 3-6 Deadlifts

A2) 3 sets: 5-15 Dips/Floor press + 5-15 Push ups

Conditioning:

Partner WOD – 3 sets:

  • 5 Reverse Lunge + Step Up/side
  • 10 x 1 Arm Row/side
  • 10 Shuttle Runs

I go, You go

March 12, 2023 0 comment
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Uncategorized

3/11/23

by CrossFit Miles City March 10, 2023
written by CrossFit Miles City

Partner WOD

26-22-18-14-10:

  • Muscle Up/Pull ups
  • Clusters (Clean + Thruster)

-Split the reps

March 10, 2023 0 comment
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Uncategorized

3/10/23

by CrossFit Miles City March 9, 2023
written by CrossFit Miles City

Warm Up:

2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/leg
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Cuban Press

Strength:

  • A1) 2 sets: 6 Front Squats + 6 Back Squats @3RIR
  • A2) 2 sets: 8 DB Incline Bench Press + 5-10 DB Flat Bench Press @3RIR

Conditioning:

10 min @ sustainable pace on a Machine

  • @2:30, 5:00 and 7:30, stop and perform
    • 15 Chest Supported Rows
    • 16 Goblet Step Ups
March 9, 2023 0 comment
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Uncategorized

3/9/23

by CrossFit Miles City March 8, 2023
written by CrossFit Miles City

Choose one of the following:

Engine

2K Row or 1 Mile Run @ sustainable pace

Gymnastics

Handstand work

  • Wall Walk + Handstand Hold
  • Shoulder Taps
  • PVC Assisted Handstand Walk
  • Free Standing Handstand Hold Practice

Conditioning:

Partner or Solo Options

15 min AMRAP:

  • 6 Toes to Bar or 6 Plate Ground to Overhead
  • 12/9 Cals on Machine
  • 24 Double Unders

If partner – I go, you go

March 8, 2023 0 comment
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3/8/23

by CrossFit Miles City March 7, 2023
written by CrossFit Miles City

Warm Up

2 rounds:

  • Band Shoulder Series
  • 10 DF Cuban Press
  • 8 Split Squat Rock Backs/leg
  • 90 sec Rolling Plank

Strength:

  • A1) 2 sets: 6 Strict Press + 6 Push Press @3RIR
  • A2) 2 sets: 5-15 Pronated Pull ups. Rest 15 sec. 3-5 Supinated Chin Ups @3RIR

Conditioning:

Partner WOD – 3RFT:

  • 16 Box Jump Step Downs
  • 32 Bulgarian Split Squats (8/leg/partner)
  • 64 Kettlebell Swings

-Split the reps

March 7, 2023 0 comment
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