CrossFit Miles City

4/17/2019

Warm Up - 10 min: 4 Way Hips 10 Nerve Floss/side Band Shoulder Series 10 DB Cuban Press + 10 Rear Delt Raise Strength: RDL 3x8 @40X1 DB Arnold Bench Press 3x10 1 Arm Rows 3x10/arm Conditioning: Partner WOD - 3 sets each: 15/12 Cal Row 12 Deadlifts 9 Bar…

2019 04 16

4/16/2019

By: Nick and James 0

Skill: Not for time: Accumulate 30 Strict Toes to Bar/Knees to Elbow 2 min in a Handstand or 10 Handstand Negatives 10 Ring Muscle Up Negatives/Chin Up Negatives Conditioning: 4 sets - 2 min ON/OFF: 3 Bar Muscle Ups/Pull ups 6 Devil's Press 30 Double Unders Pick up where you…

2019 04 15

4/15/2019

By: Nick and James 0

Warm up - 10 min: 8 Split Squat Rock Backs/side Tricep Openers 8 Side Step Ups/Leg @40X1 20 Face Pulls + 20 Band Pull Aparts Strength: Back Squat 3x5 @33X1 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry) Pull ups 3 x Max Reps w/ 10…

2019 04 14

4/13/2019

By: Nick and James 0

W.O.D. Partner WOD 42-30-18 Power Cleans Ring Dips Rest 5 min 42-30-18 Thrusters Toes to Bar Rest 5 min 100 Burpee Box Jump Overs Split the reps on all workouts

2019 04 12

4/12/2019

By: Nick and James 0

Warm up - 10 min: 10 Pause Goblet squats + 10 Kossacks 60 sec Close Grip Bar Hang 8 Eccentric Ankle Dorsiflexion/side 1 Arm High Pull x 10/arm + Overhead Carry Strength: Front Squat 3x3 Strict Press 3x3 Conditioning: Strict Nicole 20 min AMRAP: 400m Run Max Strict Pull ups…

2019 04 11

4/11/2019

By: Nick and James 0

Game: Lightning W.O.D. Partner WOD 100-80-60-40-20 Cals on Machine Russian KBS -60 sec Plank after each round together - scale = Front leaning rest -Split the reps

2019 04 10

4/10/2019

By: Nick and James 0

Warm Up - 10 min: 8 Split Squat Rock Backs/side 10 DB External Rotations/arm 4 Way Hips 10 Nerve Floss/side Strength: Deadlift 3x3, 2x10 Bench Press 3x3, 2x10 Pause Ring Rows 4x10 Conditioning: Partner WOD For time: 70/60 Cals on a Machine 300 ft. DB Walking Lunge 50/40 Cals 200…

2019 04 09

4/9/2019

By: Nick and James 0

Skill: Strict Ring Muscle Up Ring Support + Negative + Bottom of Dip Hold Hollow Ring Pull ups w/ False Grip Floor/Box Transition Drill Muscle Up Negatives Ring Thing Strict Muscle up Conditioning: 4 sets - 90 sec ON/OFF: 35 Double Unders 10 Burpees Muscle Ups/Pull ups for Remainder and…

2019 04 08

4/8/2019

By: Nick and James 0

Warm Up - 10 min: 8 Side Step Ups/Leg @40X1 Band Series 10 Powell Raise/arm Tricep Openers Strength: Back Squat 3x3, 2x10 Chest Supported Row 4x10 Conditioning: Partner WOD - 14 min AMRAP: 1 Hang Power Clean 2 Push Ups 3 Air Squats 2 Hang Power Cleans 4 Push ups…

2019 04 07

4/6/2019

By: Nick and James 0

W.O.D. Partner WOD: 10-8-6-4-2: Sandbag Cleans Strict HSPU/DB Strict Press -I Go, You Go Rest 5 min For time: 60 Muscle Ups -Split the reps Rest 5 min For Time: 300 Wall Balls -Split the Reps

2019 04 05

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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