CrossFit Miles City

Warm Up: 2 rounds: 10 Cossacks + 10 Pause Goblet Squats 8 Split Squat Rock Backs/side 90 sec Rolling Plank Strength: Front Squat from Floor - Build to a heavy set of 6 Pause Calf/Tib Raises 2x15 Conditioning: Partner WOD - 2 sets each: 10 Banded Sissy Goblet Squats +…

2022 06 16

6/16/22

By: Nick and James 0

Warm Up: 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds; 15 Face Pulls + 15 Band Pull Aparts 10 Cuban Press 1 Arm Overhead Carry Strength: Incline Bench Press 2x5-8 Chest Supported Row 2x10-15 Conditioning: 6 min EMOM: 40 sec Shuttle Run 10 DB Bench Press 10…

2022 06 15

6/15/22

By: Nick and James 0

Skill: Toes to Bar Lat Prayers Shotguns/V-Ups Strict Hanging Knee Raise Kipping Toes to Bar + Slow Negative Strict Toes to Bar W.O.D. Every 3 min for 3 sets: 250/200m Row + 10-20 Toes to Bar 200m Run + 1 Rope Climb or Rope Pull or 100m Ski 50 Double…

2022 06 14

6/14/22

By: Nick and James 0

Warm Up 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 Side Step Ups/Leg @30X1 Strength: A) Deadlift 2x5-8 - if you hit 8 reps on your first set, add weight next week B) Heels elevated Pause Back Squat 2x10 Conditioning: Partner WOD -…

2022 06 13

6/13/22

By: Nick and James 0

Warm up: Band Shoulder Series then 2 rounds: 30 sec Close Grip Bar Hang 10 DF Cuban Press 5 Bent Over Med Ball Slam 15 Rocking Hip Flexor Mob/side Strength: Bench Press 2x5-8 - if you hit 8 reps on your first set, add weight next week Chin ups 2x5-8…

2022 06 12

6/11/22

By: Nick and James 0

Partner WOD 20 min AMRAP: 200m Run Together 2 Muscle Ups/Pull ups 4 Clean & Jerks Add 2 Muscle Ups & 4 Clean & Jerks/round Split the reps

2022 06 10

6/10/22

By: Nick and James 0

Warm Up: 2 rounds: 10 Cossacks + 10 Pause Goblet Squats 15 Rocking Hip Flexor Mob/side 90 sec Rolling Plank Strength: Front Squat - Build to a heavy set of 3 2 sets: 15 Pause Calf/Tib Raises Conditioning: 3 sets - 2 min ON/OFF: 15/10 Calories on a Machine 12…

2022 06 09

6/9/22

By: Nick and James 0

Warm Up: 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 15 Band Face Pulls + 15 Band Pull Aparts 10 Cuban Press 1 Arm Overhead Carry Strength: Seated Strict Press - Build to a heavy set of 3 Pause Ring Rows 3x10 Conditioning: Partner WOD 2 rounds:…

2022 06 08

6/8/22

By: Nick and James 0

Skill: Bar Muscle Up Lat Prayers Bar Swing Hips to Bar Band Transition Drill Banded Bar Muscle Up Partner W.O.D. 20 min on a Machine @ sustainable pace @0:00 and every 2:30, perform 2-10 Muscle Ups or 10-20 Toes to Bar 2-6 Wall Walks or 20 Double DB Hang Snatch…

2022 06 07

6/7/22

By: Nick and James 0

Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 Split Squat Rock Backs/side Strength: Deadlift - build to a heavy set of 3 Conditioning: Partner WOD - For time: 50 Russian Kettlebell Swings 150 ft. Walking Lunges 900 ft. Shuttle Run 150…

2022 06 06

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TRY CrossFit Miles City FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit Miles City FREE!

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Experienced CrossFitter

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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