CrossFit Miles City

11/5/2018

Warm Up - 10 min: 60 sec Close Grip Bar Hang 15 Rocking Hip Flexor Mob/side 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch 20 Face Pulls + 20 Band Pull Aparts Screens: Heel to Butt Overhead Strength: Back squat 4x7 - try to match the weight that you used…

2018 11 04

11/3/2018

By: Nick and James 0

W.O.D. "Napalm" 2RFT: 10 Bar MU/Burpee Pull ups 20 Bar Facing Burpees 30 Deadlifts 40 Wall Balls Scale reps as needed

2018 11 02

11/2/2018

By: Nick and James 0

Screen: Ankle Front Rack Heel to Butt Warm Up - 10 min: 8 Eccentric Ankle Dorsiflexion/side Tricep Openers 20-30 sec Bottom of Dip Hold 8 Goblet Kossack Squats/side Strength: Front Squat 5x3 Incline Chest Supported Row 4x12 Conditioning: Partner WOD - 20 min AMRAP: 5 Pull Ups 7 Dips/Push ups…

2018 11 01

11/1/2018

By: Nick and James 0

Game: Taps/Lightning Conditioning: 2 sets - 30 sec ON/OFF @80% effort: Row Battle Ropes Bike Sit ups Run Ball Slams Ski DB Glute Bridge Double Unders Push Sled (light)

2018 10 31

10/31/2018

By: Nick and James 0

Screen: Toe Touch - RDL Prone Heel to Butt - Step ups Warm up - 10 min: 10 Nerve Floss/side 8 Split squat rock backs/side Band series w/ good mornings 30 sec Ring Handcuff stretch Strength: Deadlift 4x6 Bench Press 4x6 1 Arm Row 4x10/arm Conditioning: Partner WOD - 3…

2018 10 30

10/30/2018

By: Nick and James 0

Skill: Ring Muscle Ups If you don’t have 3 strict pull ups accumulate 2 min hold: Ring support/Ring plank Chin over bar hold/Top of RR Practice with Ring Thing If you have 3 strict pull ups, but not muscle ups, accumulate 10 Ring Muscle Up negatives If you have strict…

2018 10 29

10/29/2018

By: Nick and James 0

Screen Heel to Butt - box squat Overhead - landmine press Warm Up - 10 min: 60 sec Close Grip Bar Hang 1 Arm Press x 5 + Overhead Carry x 2 8 Side Step ups/Leg @40X1 30 Face Pulls + 10 Band Pass Throughs Strength: Back Squat 4x6 Strict…

2018 10 28

10/27/2018

By: Nick and James 0

Partner WOD 30 min AMRAP: 60 Cal Row 40 Alternating DB Snatch 60 Cal Ski 40 Push Press 60 Cal Bike 40 Chest to Bar Pull ups 60 Cal Run 4 x 50 ft Handstand Walk / Overhead Walking Lunges Split the Reps

2018 10 26

10/26/2018

By: Nick and James 0

Screen: Front Rack - if you fail, use straps, or perform goblet squats Heel to Butt- if you fail, squat to box at pain-free height Ankle - if you fail, elevate heels w/ 5# plate Warm up - 10 min: 10/10 Calf Raise on Plate w/ 10 sec hold at…

2018 10 25

10/25/2018

By: Nick and James 0

Game: Taps/Lightning Conditioning: 20 min @80% effort: 200m Run 30 sec Chin Over Bar Hold 250m Row 30-60 sec Handstand Hold/Overhead Plate Hold 250m Ski 10 Strict Knees to Elbows/Shotguns/Dead Bugs 0.4 Mile Bike 30 sec Hollow Hold

2018 10 24

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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