CrossFit Miles City

11/28/2018

Warm up - 10 min: 10 Nerve Floss/side Band Series + Good Morning 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch 60 sec Close Grip Bar Hang Strength: Deadlift 3x10 Bench Press 3x10 Ring Rows 3x10 Partner WOD - 10 min AMRAP; 10 Dips/Bench Dips/Hand Release Push ups 20 Alternating…

2018 11 27

11/27/2018

By: Nick and James 0

Skill: Rope Climb Conditioning: 5 min AMRAP: 5 Burpees 30 Double Unders 1 Rope Climb/Rope Pull/100m Ski Rest 5 min 5 min AMRAP: 15 Cal Row 12 DB Deadlifts 9 DB Hang Cleans 6 DB Shoulder to Overhead Rest 5 min 5 min AMRAP: 1-3 Bar Muscle Ups/5 Knees to…

2018 11 26

11/26/2018

By: Nick and James 0

Warm up - 10 min: 8 Side Step Ups/Leg @40X1 Tricep Openers Band Shoulder Series 10 Powell Raise/arm @30X1 Strength: Back Squat 3x10 Seated DB Press Conditioning: Partner WOD - Alternate every movement: 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups Push ups (Double reps if needed) Cals on a Machine

2018 11 25

11/24/2018 – The Gym is Closed Today

By: Nick and James 0

The Gym is closed today. See you Monday! Have a great weekend! Here are some ideas for a workout you can do at home :) Body weight: A) Set the clock for 60 seconds and see how many burpees you can do in that time at a smooth steady pace.…

2018 11 23

11/23/2018 – The Gym is Closed Today

By: Nick and James 0

The Gym is closed today. Have a great Thanksgiving weekend! But here are some workout ideas you can do at home :) Minimal Equipment: 10 sets : Run up and down stairs for 1 minute Rest 1 minute DB's & Jump Rope: 10 min AMRAP: 10 DB Snatch 30 Double…

2018 11 22

11/22/2018 – One Class Only at 10 am

By: Nick and James 0

Happy Thanksgiving! Note: There will only be one class today at 10 am and the gym will be closed on Friday 11/23 and Saturday 11/24 Partner W.O.D. For Time: 2000m Row 100 Thrusters 45/35 60 Pull ups 100 Burpees 1 Mile Run Split the reps

2018 11 21

11/21/2018

By: Nick and James 0

Warm Up - 10 min: 10 Powell Raise/arm @30X1 10 Nerve Floss/side 20-30 sec Bottom of Dip Hold + 30 sec Archer stretch/side 8 Split Squat Rock Backs/side Screen: Toe Touch Split squat rock back Strength: DB RDL 3x10 Bench Press 10,8,6 1 Arm Row 3x10/arm Conditioning: Team of 3…

2018 11 20

11/20/2018

By: Nick and James 0

Skill: Strict Ring Muscle Up If you don't have 3 strict pull ups, perform 3 sets: Ring Support/Ring Plank x 30 sec Feet Assisted Muscle Up Transition Hollow Band Pull Down x 15 Ring Thing If you do have 3 strict pull ups, but not muscle ups, perform 10 Ring…

2018 11 19

11/19/2018

By: Nick and James 0

Warm up- 10 min: 8 Side Step Ups/Leg @40X1 20 Band Pull Aparts + 20 Straight Arm Band Pull Downs 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Screen: Heel to Butt Strength: Back Squat 10,8,6 (all sets should be challenging and weight should increase from set…

2018 11 18

11/17/2018

By: Nick and James 0

Partner WOD 24 min AMRAP: 24 Muscle Ups/Burpee Pull ups 100 Double Unders 48 DB Snatches 100 Double Unders 24 Toes to Bar 100 Double Unders 48 Cals on a Machine 100 Double Unders *Split the Reps

2018 11 16

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

New To CrossFit

Experienced CrossFitter