CrossFit Miles City

9/14/2021

Warm up: 10 Nerve Floss/side & 4 Way Hips 2 rounds: 10 Cossacks/Leg 10 ATG Split Squats/Leg 5 Seated Box Jumps Strength: RDL 4x6-8 - Increase weight or reps from last week Conditioning: Not for time: 4 Front Squats 16 Walking Lunges Rest 1 min 10 Rower Leg Curls 10…

2021 09 13

9/13/2021

By: Nick and James 0

Warm up: 2 rounds: 1 min on a Machine Band Shoulder Complex 60 sec Close Grip Bar Hang 2 rounds: 10 DB Side Plank Powell Raise 10 DF Cuban Press 5 Speed Bench Press Strength: Bench Press 4x5 - increase weight from last week Supinated Bent Over Row 4x5-10 -…

2021 09 12

9/11/2021

By: Nick and James 0

Partner WOD 2001 meter Row Buy in (split the distance) then 10 rounds: 9 Muscle Ups or Toes to Bar 11 Wall Balls then 10 rounds: 9 Shoulder to Overhead 11 Kettlebell Swings Alternate rounds

2021 09 10

9/10/2021

By: Nick and James 0

Warm up: 2 rounds: 10 Kneeling Knee Flexion/Extensions 10 Cossacks 10 Pause Goblet Squats 20-30 sec Hanging Knee Raise Iso Hold Skill/Primer: 5 min EMOM: Power Clean x 1.1.1 Strength: Back Squat 4x7 - increase weight from last week Pause Calf/Tib Raise 3x15 Accessory/Conditioning: Partner WOD - 3 sets: 8…

2021 09 09

9/9/2021

By: Nick and James 0

Warm up: Band Shoulder Series + 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Band Pull Aparts 1 Arm Overhead CArry 5 No Squat Wall Balls for Height Strength; Strict Press 4x7 - increase weight from last week Bent Over Row 4x8-12 -…

2021 09 08

9/8/2021

By: Nick and James 0

Warm up Sled Push + Sled Drag Relay Skill: Kipping Chest to Bar Pull up Lean away banded chest to bar negative Banded hollow strict chest to bar pull up Bar taps Floor kip drill Banded chest to bar pull up Chest to bar pull up W.O.D. 20 min EMOM:…

2021 09 07

9/7/2021

By: Nick and James 0

Warm up: 10 Nerve Floss/side then 2 rounds: 10 X Band Walks/direction 10 Single Leg RDL/Leg 10 Reverse Step Ups/Leg then Seated Squat Jump 3x3 Strength: 4 sets: 7 RDL - increase weight from last week 10-15 Ring Leg Curls Accessory/Conditioning: 3 sets: 5 Front Squats 30 Wall Balls or…

2021 09 06

9/6/2021 – One Class Only at 4:30 pm

By: Nick and James 0

Note: There will only be ONE class today at 4:30 pm Warm up: 2 rounds: 1 min Row 10 Band Face Pulls + 10 No Money + 10 Band Pull Aparts + 10 Pass Throughs 30-40 sec Close Grip Bar Hang then 2 rounds: 10 DB Side Plank Rotations/side 10…

2021 09 05

9/4/2021

By: Nick and James 0

W.O.D. Build your own EMOM 20 min EMOM: Cardio Gymnastics Cardio Gymnastics You choose the movements and the reps that will allow you to be sustainable and have at least 20 sec rest after each station

2021 09 03

9/3/2021

By: Nick and James 0

Warm up: 2 rounds: 8 Side Step Ups/Leg @30X1 10 Cossacks + 10 Pause Goblet squats 20-30 sec Hanging Knee Raise Iso Hold Primer: 5 min EMOM: 3 Power Cleans Strength: A1) Seated Leg Curls 4x10-20 A2) Back Squat 4x9 Accessory/Conditioning: Partner WOD - 3 sets each: 10 KB Deadlifts…

2021 09 02

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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