CrossFit Miles City

10/22/2019

Skill: Handstand Skill Work Wall Walk + Handstand Hold Shoulder Taps PVC assisted Handstand walk Gauntlet Z Press Pike Push ups Negatives Strict HSPU Conditioning: Partner WOD - 14 min AMRAP: 60 Cal Row 50 Wall Balls 40 Hand Release Push ups or SHSPU 30 Power Cleans 20 Muscle Ups…

2019 10 21

10/21/2019

By: Nick and James 0

Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 8 Side Step Ups/Leg @40X1 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Strength: Back Squat 10,8,6 Chest Supported Row 3x10-15 Conditioning: Partner WOD - For Time : 400 m Row/Run 50 Alternating DB Snatch 100 ft. Lunge…

2019 10 20

10/19/2019

By: Nick and James 0

W.O.D. Surprise Workout -It will be a fun workout programmed to avoid any movements from the Open workout and stay at a lower intensity

2019 10 18

10/18/2019

By: Nick and James 0

W.O.D. Open WOD 20.2 There will be individual and partner options for this workout. For more info on the workout, click here.

2019 10 17

10/17/2019

By: Nick and James 0

Game: Class Choice Conditioning: Partner WOD - 20 min @ 80% effort: 200m Jog 20 RKBS 12 Ring Rows 20 Body weight step ups 200m Row Alternate movements

2019 10 16

10/16/2019

By: Nick and James 0

Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 1 Arm High Pull x 10/arm + Overhead Carry Band Shoulder Series Strength: Deadlift 3x10 Bench Press 3x10 KB See Saw Row 3x10/arm Conditioning: Partner WOD: 21-15-9 Cals on Rower 9-6-3 Clean & Jerk Alternate rounds

2019 10 15

10/15/2019

By: Nick and James 0

Skill: Bar Muscle Ups Tall kneeling straight arm band pull down Shotguns/Deadbugs Negatives Dead hang straight arm push down Bar taps Bar hips to bar Band transition Jumping bar muscle up Banded bar muscle up Partner WOD 15 min AMRAP: 3 Bar Muscle Ups/Burpee Toes to Bar 10 Alternating DB…

2019 10 14

10/14/2019

By: Nick and James 0

Warm up - 10 min: 8 Side Step Ups/Leg @40X1 60 sec Close Grip Bar Hang 15 Rocking Hip Flexor Mob/side 90 sec Rolling Plank Strength: Back Squat 3x10 1 Arm row 3x10/arm Conditioning: Partner WOD - 20 min AMRAP: 5 Strict Pull ups 10 Push ups 20 Body weight…

2019 10 13