CrossFit Miles City

10/7/2021

Warm up: Band Shoulder Series 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Band Pull Aparts 1 Arm Overhead Carry 5 Speed Incline Bench Press Strength: Incline Bench Press 4x7 DB Chest Supported Row 4x8-12 - increase weight or reps from last week…

2021 10 06

10/6/2021

By: Nick and James 0

Warm up: Every 2 min for 3 sets: 100m Sprint on Rower Skill: Bar Muscle Up Lat Prayer Bar Swing Hips to Bar Band Transition Drill Banded Bar Muscle Up Conditioning: 15 min AMRAP: 200m Run/Row 5 Burpees or Plate Ground to Overhead 1-2-3-4-5-etc. Muscle Ups or Pull ups

2021 10 05

10/5/2021

By: Nick and James 0

Warm up: 10 Nerve Floss/side then 2 rounds: 10 Cossacks 10 Pause Goblet Squats 30 sec Starfish Side Plank/side 10 ATG Split Squat/Leg Strength: Seated Squat Jump 4x3 Sumo Deadlifts 4x7 Conditioning: Partner WOD - 3 sets: 5 Front Squats 20 Step Ups 50-100 Double Unders/Singles alternate rounds Optional core:…

2021 10 04

10/4/2021

By: Nick and James 0

Warm up: 2 rounds: Band Shoulder Complex 30 sec Close Grip Bar Hang 10 DB Side Plank Powell Raise/side 10 DF Cuban Press 5 Lying Med Ball Chest Pass Strength: Close Grip Bench Press 4x7 Strict Chest to Bar Pull ups 4x5-10 - increase reps from last week Conditioning: Every…

2021 10 03

10/2/2021

By: Nick and James 0

W.O.D. 10 min EMOM: odd) 5-10 Muscle Ups/Pull ups even) 50 ft. Handstand Walk or Overhead Walking Lunge immediately into 10 sets - 30 sec ON/OFF on a Machine of your choice immediately into: 10 min EMOM: odd) 1-4 Wall Walks even) 20-60 Double Unders

2021 10 01

10/1/2021

By: Nick and James 0

Warm up: 2 rounds: 10 Single Leg RDL/Leg 8 Side Step Ups/Leg @30X1 20-30 sec Hanging Knee Raise Iso Hold Strength: 5 min EMOM: High Hang Clean + Below Knee Hang Clean + Pause Clean 6" off Floor then Pause Back Squat 4x9 Pause Calf/Tib Raises 3x15 Conditioning: Partner WOD…

2021 09 30

9/30/2021

By: Nick and James 0

Warm up: Band Shoulder Series 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Band Pull Aparts 1 Arm Overhead Carry 5 No Squat Wall Balls Strength: Incline Bench Press 4x9 DB Chest Supported Row 4x10 Conditioning: 15 min @ Aerobic pace: 5-15 Dips/Push…

2021 09 29

9/29/2021

By: Nick and James 0

Warm Up: Every 2 min for 3 sets: 100m Sprint on Rower Skill: Toes to Bar Lat Prayers Rower Pike Ups Strict Toes to Bar/Hanging Knee Raises Kipping Knees to Elbow Kipping Toes to Bar Conditioning: Every 4 min for 5 sets: 4-8 Toes to Bar/Hanging Knee Raise 10 Kettlebell…

2021 09 28

9/28/2021

By: Nick and James 0

Warm up: 10 Nerve Floss/side then 2 rounds: 10 Cossacks 30 sec Starfish Side Plank/side 10 ATG Split Squat/Leg Strength: Box Jump 4x3 Sumo Deadlift 4x9 Conditioning: 10 min AMRAP: 2-4-6-8-10-etc.: Front Squat Body Weight Walking Lunges/Leg Double Unders x 10

2021 09 27

9/27/21

By: Nick and James 0

Warm up: 2 rounds: Band Complex 30 sec Close Grip Bar Hang 10 DB Side Plank Powell Raise/side 10 DF Cuban Press 5 Bent Over Med Ball Slam Strength; Close Grip Bench Press 4x9 Strict Chest to Bar Pull ups 4x5-10 @3RIR Conditioning: 15 min EMOM: 8 x 1/2 Kneeling…

2021 09 26

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TRY CrossFit Miles City FREE!

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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