CrossFit Miles City

1/28/2019

Warm Up - 10 min: 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 Band Series 1 Arm High Pull x 12/arm + Overhead Carry Strength: Back Squat 4x4 1 Arm Row 3x10/arm Conditioning: Partner WOD - 12 min AMRAP: 10 Strict Pull ups 20 DB/KB Push Press…

2019 01 27

1/26/2019

By: Nick and James 0

W.O.D. Partner WOD - 20 min AMRAP: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Power Cleans 20 Muscle Ups Split the Reps

2019 01 25

1/25/2018

By: Nick and James 0

Warm Up - 10 min: 5 Pause Thrusters @ top & bottom 60 sec Close Grip Bar Hang 8 Eccentric Ankle Dorsiflexion/side 90 sec Rolling Plank Strength: Front Squat 3x3 Chest Supported Row 3x10 Conditioning: "Partner Fran" 21-15-9 Thrusters Pull Ups Split the reps

2019 01 24

1/24/2018

By: Nick and James 0

Game/W.O.D. The game today will serve as your workout as well. The class will be split into 2 teams and play "Roll the Dice" The first team to reach the finish line wins, but both teams must finish before their workout is over.

2019 01 23

1/23/2018

By: Nick and James 0

Warm up - 10 min: 8 Split Squat Rock Backs/side 10 Nerve Floss/side Shoulder Band Series 30-60 sec Hollow Hold Strength: Deadlift 3x3 Bench Press 3x3 Ring Rows 3x10 Conditioning: Partner WOD - 2RFT: 80 Double Unders 40 Goblet Reverse Lunges 60 Double Unders 30 KBS 40 Double Unders 20…

2019 01 22

1/22/2018

By: Nick and James 0

Skill: Rope Climb Conditioning: Waterfall - Split into 3 groups 8 min AMRAP: 200/150M Ski 50 ft. Sled Push 8 min AMRAP: 100m Run 1 Rope Climb/Rope Pull 8 min AMRAP: 10/7 Cal Bike 8 Toes to Bar/Knees to Elbows/Sit ups

2019 01 21

1/21/2019

By: Nick and James 0

Warm Up - 10 min: 15 Rocking Hip Flexor Mob/side Band Series Tricep Openers 10 DB Cuban Press Strength: Back Squat 3x3 1 Arm Row 3x10/arm Conditioning: Teams of 2-3 - Waterfall Style 15 min AMRAP: 6 Strict Pull Ups 8 Side Step Ups/Leg 10 Push ups

2019 01 20

1/19/2019

By: Nick and James 0

W.O.D. Partner WOD 20 min AMRAP: 30 Burpee Muscle ups/Burpee Pull ups 30 Thrusters 10 Rope Climbs 30 Devil’s Press 30 Toes to Bar 100 Double Unders Split the reps

2019 01 18

1/18/2019

By: Nick and James 0

Today's workout is a special one. It is named after Erin Hurr and is a fundraiser for Erin's Hope Project, whose mission is to give hope to children with life threatening illnesses through kindness and compassion. Erin was born in Miles City Montana on December 9th, 2000. She went to…

2019 01 17

1/17/2019

By: Nick and James 0

Game: Spike Ball W.O.D. 20 min @80% effort: 200m Row 60 sec Plank 200m Ski 60 sec Farmer Carry 200m Run 30 sec Starfish Side Plank/side 0.5/0.3 Mile Bike 30-60 sec Handstand Hold

2019 01 16

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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