CrossFit Miles City

4/29/2019

Warm up - 10 min: 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 15 Rocking Hip Flexor mob/side 10-15 Side Plank DB Rotations/arm Strength: Back squat 10-8-6-4 Conditioning: Partner WOD 20 min AMRAP: 5 Strict Pull ups 10 Push ups 16 Body weight step ups Alternate every…

2019 04 28

4/27/2019

By: Nick and James 0

Partner WOD For Time: 20-16-12-8-4 Ring Muscle Ups/Chest to Bar Pull ups 200-160-120-80-40 Double Unders -Split the work rest 5 min 10 min AMRAP: 5 Strict HSPU/DB Press 10 Toes to Bar/Knees to Elbow 10 Box Jump Overs -alternate rounds

2019 04 26

4/26/2019

By: Nick and James 0

Warm Up - 10 min: 8 Eccentric Ankle Dorsiflexion/side Shoulder Band Series 10 Pause Goblet squats + 10 Kossacks 8 Split Squat rock backs/side Strength: Front Squat 7,5,3 Dips 3 x Max Reps @40X1 1 Arm Row 3x10/arm Conditioning: Partner WOD - 7 min AMRAP: 100 ft. DB Walking Lunge…

2019 04 25

4/25/2019

By: Nick and James 0

Game: Lightning W.O.D. Team of 3 workout - 3 min stations/1 min transition: Tire Flip Rope Pull Heavy Farmer Carry Strict Toes to Bar/Knees to Elbow Sandbag Bear Hug Carry SISU

2019 04 24

4/24/2019

By: Nick and James 0

Warm up - 10 min: 90 sec Rolling Plank w/ starfish side plank Band Series w/ Good morning and straight arm band pull down 10 Powell raise/arm 10 PVC Pass Throughs + 30 sec Archer/side Strength: RDL 12,10,8,6 Bench Press 12,10,8,6 Pause Ring Rows 4x10 Conditioning: Partner WOD - 9…

2019 04 23

4/23/2019

By: Nick and James 0

Skill: Not For Time: 3-9 Rope Climbs/Legless Rope Climbs Handstand Walk Practice Handstand holds Shoulder taps Assisted Handstand walk Conditioning: "Helen" 3RFT: 400m Run 21 KBS 53/35 12 Pull Ups

2019 04 22

4/22/2019

By: Nick and James 0

Warm up - 10 min: 8 Side Step ups/Leg @40X1 Tricep Openers 10 Reverse Snow Angels 15 Rocking Hip Flexor Mob/side Strength: Back Squat 12, 10, 8, 6 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry) Chest Supported Row 3x12 Conditioning: Partner WOD - 3 sets…

2019 04 21

4/20/2019

By: Nick and James 0

Partner WOD 18-14-10 Power Cleans Muscle Ups/Burpee Pull ups Rest 5 min 42-30-18 Bench Press 6-4-2 Rope Climb/rope pull/ski x 100m Rest 5 min 42-30-18 Bar Facing Burpees Toes to Bar Split the reps on all workouts

2019 04 19

4/19/2019

By: Nick and James 0

Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 20-30 sec Bottom of Dip Hold 90 sec Rolling Plank Strength: Front Rack Reverse Lunges 3x8/Leg Dips 3 x Max Reps @40X1 Supinated Bent Over Row 3x10 Conditioning: Partner WOD - 20 min AMRAP:…

2019 04 18

4/18/2019

By: Nick and James 0

Game: Taps Partner W.O.D. Choose a Machine and accumulate 300 cals 0-100 cals - Partner holds Farmer carry hold 100-200 cals - Partner holds a Plank 200-300 cals - Partner holds a Handstand or a Ring Plank

2019 04 17

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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