CrossFit Miles City

3/5/2020

Game: Class choice Partner W.O.D. 20 min @80% effort: 500/400m Row/Ski or 400m Run or 1 Mile Bike 32 Body Weight Step Ups 2 x One Arm Farmer Carry Laps/side 60 sec Ring Plank 500/400m Row/Ski or 400m Run or 1 Mile Bike 30 Russian KBS 60 sec Handstand Hold…

2020 03 04

3/4/2020

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side Band Shoulder series 10 DF Cuban Press Strength: Deadlift 3x5 Bench Press 3x5 Pause Ring Rows 3x10 Conditioning: Partner WOD - 13 min AMRAP: 40/30 Cal Row 40 Alternating DB Snatch 100 ft 1 Arm Overhead Walking…

2020 03 03

3/3/2020

By: Nick and James 0

Skill: Strict Ring Muscle Ups Strict Ring Pull ups/Dips Feet Assisted Muscle ups Band Transition Drill Russian Dips Negatives Ring Thing Conditioning: Partner WOD 5-4-3-2-1: Muscle Ups/Burpee Toes to Bar 50-40-30-20-10: Double Unders Alternate rounds Scale the Muscle Ups/Double Unders up or down as needed

2020 03 02

3/2/2020

By: Nick and James 0

Warm up - 10 min: 10 DB Side Plank Rotations/side Band Series + Pass Throughs 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 Strength: Back squat 3x5 Incline DB Bench Press 3x6-10 Strict Pull ups 3 x Max Reps @30X3 Conditioning: Partner WOD - 3 sets each:…

2020 03 01

2/29/2020

By: Nick and James 0

Partner WOD 24 min Cap: 6-12-18-24: Pull Ups Cleans Immediately into 24-18-12-6: Muscle Ups/Burpee Pull ups Cleans @ Heavier Weight split the reps

2020 02 28

2/28/2020

By: Nick and James 0

Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks 1 Arm Overhead Carry 10 Kneeling Straight Arm Band Pull Down Strength: Front Squat 3x4 Push Press 3x4 Chest Supported Rows 3x10-15 Conditioning: "The Dark Knight" 3 sets - 3 min ON/OFF: 5 Strict…

2020 02 27

2/27/2020

By: Nick and James 0

Game: Class Choice Conditioning: 2 sets - 2 min ON/1 min OFF: 15 Sit ups + 30 sec Plank + Jump Rope Remainder 30 Medball Russian seated twist + 30 sec Hollow Hold + Ball Slams remainder 1 Arm Farmer Carry Lap/Side + Run Laps for remainder

2020 02 26

2/26/2020

By: Nick and James 0

Warm up - 10 min: 10 Nerve Floss/side 15 Rocking Hip Flexor Mob/side Band Shoulder Series 10 Cuban Press Strength: Deadlift 4x6 Bench Press 4x6 Ring Rows 4x10 Conditioning: Partner WOD - 14 min AMRAP: 30 Hang Power Cleans 30/20 Calories on a Machine 32 Front Rack Reverse Lunges 30/20…

2020 02 25

2/25/2020

By: Nick and James 0

Skill: Toes to Bar Straight arm pull downs Bar swings Toes to Barbell w/ Medball V-Ups/Shotguns Strict Toes to Bar/Hanging Knee Raise Kipping Hanging Knee Raise Kipping Toes to Bar Conditioning: Partner WOD 20 min AMRAP: 4 DB Thrusters 6 Toes to Bar 24 Double Unders alternate rounds

2020 02 24

2/24/2020

By: Nick and James 0

Warm up - 10 min: 10 DB Side Plank Rotations/arm 60 sec Close Grip Bar Hang Band Series w/ Band Pass Throughs 8 Side Step Ups/Leg @40X1 Strength: Back Squat 4x6 Incline DB Bench Press 3x8-12 Strict Pull ups 4 x Max Reps @40X1 Conditioning: 3 sets - 90 sec…

2020 02 23

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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