CrossFit Miles City

7/27/2020

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Band Series 10 DF Cuban Press Strength: Back Squat 3x8 across Strict Pull ups - Accumulate 25 reps in as few sets as possible - add ROM for challenge if needed Conditioning: Partner WOD…

2020 07 26

7/25/2020

By: Nick and James 0

Partner WOD 5-4-3-2-1 Clean & Jerk 10-8-6-4-2 Muscle Ups or Pull ups 200m Run Alternate rounds

2020 07 24

7/24/2020

By: Nick and James 0

Warm up - 10 min; 15 Pause Calf Raise 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank Tricep Openers Strength: Front Squat 3x6 3 sets: 10-15 Chest Supported Row + 15 Bent Over Rear Delt Raise Conditioning: Every 4 min for 3 sets: Round 1: 21/18 Cal…

2020 07 23

7/23/2020

By: Nick and James 0

Game: Class choice Conditioning: Team Rowling to 4000m w/ Body weight step up penalty

2020 07 22

7/22/2020

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/leg 10 Cuban Press Band Shoulder Series Strength: Deadlift 3x10 Bench Press 3x10 Ring Rows 3x10 Conditioning: Partner WOD - For time: 42-30-18 Calories on the Rower 20 Round 1: Incline DB Bench Press Round 2: Flat DB Bench…

2020 07 21

7/21/2020

By: Nick and James 0

Skill: Straight arm pull down Strict toes to bar Bar Swings Hips to bar Banded Transition drill Banded Bar Muscle up Conditioning: Partner or Solo Option 20 min AMRAP: 200m Run 30 Double Unders 5 Bar Muscle ups or Toes to Bar Scale reps as needed Alternate rounds if doing…

2020 07 20

7/20/2020

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Band Series 10 DF Cuban Press Strength: Back Squat 3x10 Strict Pull ups - Accumulate 20 reps - add ROM for challenge if needed Conditioning: Partner WOD - 15 min AMRAP: Alternate between rounds…

2020 07 19

7/18/2020

By: Nick and James 0

Partner WOD 3 sets each: 15 Shoulder to Overhead # Muscle Ups / Toes to Bar immediately into 3 sets each: 7 Shoulder to Overhead @ heavier weight # Chest to Bar Pull ups / Pull ups alternate rounds

2020 07 17

7/17/2020

By: Nick and James 0

Warm up - 10 min: 8 Split squat rock backs/side 15 Pause calf raises 10 Cossacks + 10 Pause goblet squats 30 Band face pulls Strength: Front rack reverse lunges 3x6/leg Chest supported row 3x10-15 Conditioning: Partner WOD 10-8-6-4-2 Power Cleans 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double Unders Split the reps

2020 07 16

7/16/2020

By: Nick and James 0

Game: Class Choice W.O.D. 20 min @80% effort: 200m Row/Run 16 Body weight step ups 30 sec Chin over bar hold 1 Arm farmer carry lap/side 200m Run/Row 16 Cossacks w/ plate press out 30 sec Handstand hold Sandbag bear hug carry lap

2020 07 15

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

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TRY CrossFit Miles City FREE!

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Experienced CrossFitter