CrossFit Miles City

7/23/2021

Warm up - 10 min: 10 Band Face Pulls + 10 No Money + 10 Band Pull Aparts + 10 Pass Throughs 10 RNT ATG Split Squats/leg 90 sec Rolling Plank 20-30 sec Haning L Tuck Hold Strength: Bulgarian Split Squats 3x12-15/Leg Dips - Accumulate 25-45 reps in as few…

2021 07 22

7/22/2021

By: Nick and James 0

Game: Class Choice W.O.D. Strict Nicole Partner or Solo options 20 min @ Sustainable pace: 200-400m Run/Row Max Strict Pull ups - 1 or Assisted pull ups/Lat pull downs If partner - alternate rounds Score is # of pull ups

2021 07 21

7/21/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec hold/side 8 Split Squat Rock Backs/side 10 DF Cuban Press Shoulder Series Strength: Deadlift - Build to a heavy set of 2 then 2x4 Back off sets Bench Press - Build to a heavy…

2021 07 20

7/20/2021

By: Nick and James 0

Skill: Rope Climb Conditioning: Partner WOD - 20 min AMRAP: 120 Double Unders 10 Power Cleans 2 Rope Climbs/Rope Pull/100m Ski 120 Double Unders 10 Power Cleans 20 Toes to Bar Split the reps

2021 07 19

7/19/2021

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf/Tib Raises 10 Cossacks + 10 Pause Goblet Squats 10 Reverse Step Ups/leg 60 sec Close Grip Bar Hang Strength: 3 sets: 2 Front Squats + 1-5 Back squats @ same weight 3 sets: 8-15 DB Strict Press + Max Push ups on…

2021 07 18

7/17/2021

By: Nick and James 0

Partner WOD For time: 1000/800m Row 60 Wall Balls 30 Toes to Bar/Hanging Knee Raises 1000/800m Row 60 Wall Balls 30 Pull ups 1000/800m row 60 Wall Balls 30 Muscle ups/Burpee Pull ups Split the reps and scale reps as needed

2021 07 16

7/16/2021

By: Nick and James 0

Warm up - 10 min: 10 Band Face Pulls + 10 No Money + 10 Band Pull Aparts + 10 Pass Throughs 10 RNT ATG Split Squats/Leg 90 sec Rolling Plank 20-30 sec Hanging L Tuck Hold Strength: Bulgarian Split Squats 3x12/Leg Dips/Barbell Push ups - Accumulate 25-40 reps in…

2021 07 15

7/15/2021

By: Nick and James 0

Game: Class Choice W.O.D. 4 stations - 3 min ON/OFF: AMRAPs: 200m Run + Rope Climb/Pull 200m Row + 10 DB Hang Snatch (5/arm) 12 Body Weight Step Ups + 30 Double Unders 10 Cal Bike/Ski + 100 ft. KB Front Rack Carry

2021 07 14

7/14/2021

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/side 8 Split Squat Rock Backs/side 10 DF Cuban Press Shoulder series Strength: Deadlift - Build to a heavy set of 3 then 2x6 back off sets Bench Press - Build to a heavy…

2021 07 13

7/13/2021

By: Nick and James 0

Skill: Handstand Walk Double DB/KB Overhead Carry Wall Walk + Handstand Hold Shoulder Taps PVC Assisted Handstand Walk Handstand Walk W.O.D. Partner WOD - For time: 20/16 Calories on a Machine 10 Power Cleans 20/16 Calories on a Machine 8 Power Cleans 20/16 Calories on a Machine 6 Power Cleans…

2021 07 12

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A TRAINING EXPERIENCE LIKE NO OTHER

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