CrossFit Miles City

11/16/2018

Warm Up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 15 Rocking Hip Flexor Mob/side Tricep Openers 8 Goblet Kossacks/side Strength: Front Squat 4,3,2,1 Chest Supported Row 3x12 Partner WOD: 3 sets each: 400/300m Row 20 Thrusters 45/35 10 Pull Ups

2018 11 15

11/15/2018

By: Nick and James 0

Game: Your Choice Partner WOD @80% Effort: 1000m Row, while partner holds handstand 1 mile run, while partner holds sandbag 1000m Ski or 1.5/1 mile bike while partner holds heavy KB's in farmer carry hold

2018 11 14

11/14/2018

By: Nick and James 0

Warm up - 10 min: 10 Single Leg RDL/Leg 10 Nerve Floss/side 8 Split Squat Rock Backs/side 10 DB Cuban Press + 10 Rear Delt Raise Screen: Toe Touch Strength: Deadlift 3x8 Bench Press 3x8 Ring Rows 3x15 Conditioning: 12 min EMOM: 12 Front Rack Reverse Lunges 1-2 Rope Climbs/1…

2018 11 13

11/13/2018

By: Nick and James 0

Skill: Power Clean & Jerk Conditioning: 4 sets - 3 min ON/OFF: 5 Power Cleans 3-5 Muscle Ups/Burpee Pull ups 5 Push Jerks 10/7 Cals on Machine

2018 11 12

11/12/2018

By: Nick and James 0

Warm up -10 min: 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 Band Series 20 Band Face Pulls + 10 Band Straight Arm Band Pull Downs Screen: Heel to butt Overhead Strength: Back Squat 3x8 3 sets: (1 Arm Press x 5 + Overhead Carry) x 2…

2018 11 11

11/10/2018

By: Nick and James 0

Partner WOD 2RFT: 30 Snatches/DB Snatch/arm 10 Muscle Ups/Burpee Pull ups 30 Clean & Jerks/DB Hang Clean & Jerks 10 Muscle Ups/Burpee Pull ups 30 Thrusters/DB Thrusters 10 Muscle ups/Burpee Pull ups

2018 11 09

11/9/2018

By: Nick and James 0

Warm Up - 10 min: 10/10 Calf Raise w/ hold Tricep Openers 8 Side Step Ups/Leg @40X1 10 DB Cuban Press + 10 Rear Delt Raise Strength: Front Squat 5x2 - Build up Chest Supported Row 4x10 Conditioning: Partner WOD - 20 min AMRAP: 5 Pull ups 10 Push ups…

2018 11 08

11/8/2018

By: Nick and James 0

Game: Taps Conditioning: Every 10 min for 3 sets: 500/400m Row 15 Russian KBS 400m Run 1-2 Rope Climbs/Rope Pull

2018 11 07

11/7/2018

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 10 PVC Pass Throughs + 30 sec Archer stretch/side Band Series 10-15 DB Side plank rotations/side Strength: Deadlift 4x7 Bench Press 4x7 Ring Rows 4x12 Conditioning: 3 sets - 45 sec ON/OFF: Farmer Carry Band Good Mornings Sandbag Bear Hug Carry DB…

2018 11 06

11/6/2018

By: Nick and James 0

Skill: Bar Muscle Ups If you don’t have 3 strict pull ups: PVC + Band hollow pull down 3x10-15 Chin over bar hold 3 x 20-30 sec Shotguns/dead bugs 3x15-20 If you have 3+ strict pull ups, but no muscle ups: Bar taps 3x10 Bar swing + knee raise 3x5 Bench + box muscle up…

2018 11 05

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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