CrossFit Miles City

7/15/2020

Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Band Shoulder Series Strength: RDL 3x8 @40X1 Pause Bench Press 3x5 Pause Ring Rows 3x10 Conditioning: Partner WOD - 13 min AMRAP: 3-6-9-12-15-etc. Cals on Rower KBS Dips or Close Grip DB Bench Press…

2020 07 14

7/14/2020

By: Nick and James 0

Skill Rope Climb Conditioning: Partner WOD - For Time: 800m Run # Bar Muscle Ups/Toes to Bar (individualized) 200 Double Unders 30 Clean & Jerks 200 Double Unders # Bar Muscle Ups/Toes to Bar (individualized) 800m Run Split the reps

2020 07 13

7/13/2020

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 1 Arm Overhead Carry Band Series 8 Side Step Ups/Leg Strength: Pause Back Squat 3x5 Strict Pull ups 3 x Max Reps @30X3 Conditioning: Partner WOD - 3 sets each: 10 Alternating DB Snatch 10 Overhead Walking Lunges 10 Single…

2020 07 12

7/11/2020

By: Nick and James 0

Partner W.O.D. At 0:00: 30 Clean & Jerks @ light weight - split reps At 5:00: 30 Clean & Jerks @ heavier weight - split reps At 10:00: 5 min AMRAP: Clean & Jerks @ heaviest weight - split reps At 15:00: Rest 5 min, then At 20:00: 5 min…

2020 07 10

7/10/2020

By: Nick and James 0

Warm up - 10 min: 15 Pause Calf Raise 10 Pause Goblet Squats + 10 Cossacks 60 sec Close Grip Bar Hang 10 DF Cuban Press Strength: Front Squat 3x3 Chest Supported Row 3x10-15 Conditioning: 10 min AMRAP: 10-20-30-40-50-etc. Air Squats 1-2-3-4-5-etc. Muscle Ups/Burpee Pull ups 2-4-6-8-10-etc. Hang Power Cleans

2020 07 09

7/9/2020

By: Nick and James 0

Game; Class Choice Conditioning: @ Easy Pace: 1000/800m Row 800m Run 750/600m Row 600m Run 500/400m Row 400m Run Scale distance as needed

2020 07 08

7/8/2020

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg Band Shoulder series 10 Cuban Press Strength: Deadlift 3x10 (-1) across Bench Press 3x10 (-1) across Pause Ring Rows 3x12-15 Conditioning: Partner WOD - 2RFT: 50 KBS 40 Step Ups 30 Ring Leg Curls 20 RDL Split the…

2020 07 07

7/7/2020

By: Nick and James 0

Skill: Handstand Walk Progression Conditioning: Every 5 min for 4 sets: a) 15/10 Cals on a Machine b) 10-15 Toes to Bar/Hanging knee raise/100m Ski c) 20-50 Double Unders d) 10-15 Burpees Change the order of the movements every round. For example: abcd dcba dbca acdb

2020 07 06

7/6/2020

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Band Series Strength: Back squat 3x10 (-1) across Strict Pull ups - Accumulate 30 reps in as few sets as possible - add ROM for challenge if needed Conditioning: Partner…

2020 07 05

7/3/2020 – The gym is closed today

By: Nick and James 0

The gym is closed July 3 & 4. Have a great weekend and a Happy 4th!

2020 07 02

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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