CrossFit Miles City

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 - Build to a heavy set of 3 Strict Pull ups 3 x Max Reps @30X3 Conditioning: Partner…

2022 06 05

6/4/22

By: Nick and James 0

WOD Every 2 min for 10 sets each: 10-20 Cals on machine + 3 Clean & Jerks 20-60 Double Unders + 1-6 Muscle Ups/Pull ups

2022 06 03

6/3/22

By: Nick and James 0

Warm Up: Band shoulder series 2 rounds: 30 sec Close Grip Bar Hang 10 DF Cuban Press 5 Yoga Push Up + Spiderman lunge w/ rotation Strength: Bench Press 2.2 @30X1 - Build to heavy set then, DB Incline Bench Press 2x8-15 3 sets: Max Pause Chest to Bar Strict…

2022 06 02

6/2/22

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 Complex: 2 Pause Front Squats + 2 Front Squats - build to a heavy set Back Squat 2x10 3 sets: 15 Pause Calf/Tib Raises Conditioning: Partner WOD…

2022 06 01

6/1/22

By: Nick and James 0

Warm Up: 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Face Pulls + 15 Band Pull Aparts 1 Arm Overhead Carry Strength: Seated Strict Press - Build to a heavy set of 4, then 1 Arm Press 2x8/arm 3 sets: 8-12 Pause Ring…

2022 05 31

5/31/22

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: Deadlift - Build to a heavy set of 4 RDL 2x8 @30X1 Conditioning: 4 sets - 90 sec ON/OFF: 250/200m Row Step Ups for remainder

2022 05 30

5/30/22

By: Nick and James 0

Note: There will be one class @ 10 am today. We will be running through heats of Murph until everyone has completed it. There will be a get together at Riverside park with food and drinks to follow! W.O.D. "Murph" Partner or Solo Options For time: 1 Mile run 100…

2022 05 29

5/28/22

By: Nick and James 0

W.O.D. Partner or Solo options 40 min EMOM: 40 sec on Machine 10 x 1 Arm DB Hang Clean & Jerks (5/arm) 20-50 Double Unders + 1-6 Muscle Ups/Burpee Pull ups Rest If partner - alternate full rounds of EMOM

2022 05 27

5/27/22

By: Nick and James 0

Warm Up: 2 rounds: 10 Cossacks + 10 Pause Goblet Squats 8 Split Squat Rock Backs/side 90 sec Rolling Plank Strength: 2 Pause Front Squat + 1 1/4 Squat + 2 Front Squats - Build to heavy set then Back Squat 1x10 2 sets: 15 Pause Calf/Tib Raises Conditioning: Partner…

2022 05 26

5/26/22

By: Nick and James 0

Warm Up: 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Face Pulls + 15 Band Pull Aparts 1 Arm Overhead Carry Strength: Seated Strict Press - Build to a heavy set of 5, 1 arm Press 2x10/arm 3 sets: 8-10 Pause Ring Rows…

2022 05 25

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A TRAINING EXPERIENCE LIKE NO OTHER

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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