CrossFit Milo - Traning for Tucson, AZ

Milo will be closed to regular classes today for coaches training. Your challenge... should you choose to accept it... is to run the Reid Park Trail. For every selfie posted with you and another Miloan we will put you in a drawing for a free months membership. Go early and wear your Milo shirt to be recognized!! PM Kare with any questions

Milo will be closed to regular classes today for coaches training. Your challenge... should you choose to accept it... is to hike Tumamoc Hill. For every selfie posted with you and another Miloan we will put you in a drawing for a free months membership. Go early and wear your Milo shirt to be recognized!! PM Kare with any questions

CORE 3 Rounds 10 Paralette Pass thru's 20 sec Enterprise 20 sec R plank 20 sec L plank WOD For Time 500 meter row 40 DU's 30 KB Swings 20 V-ups 10 Pull ups -2 min rest- 10 pull ups 20 V-ups 30 KB Swings 40 DU's 500 meter row Rx 35 / 53 Rx+ 53 / 70, C2B pull ups

CORE AMRAP 10 min 30 sec Enterprise 20 Oblique band twists (each side) 10 Side Toe Taps 20 sec R plank 20 sec L plank   WOD Granite Games Prep 5 Rounds (15 min time cap) 4 DB Hang Squat cleans 8 DB S2O 12 DB alternating reverse lunges Rx 35 / 50 M 20 / 35 [caption id="attachment_1017" align="alignnone" width="300"] COME PRACTICE FOR THE THROWDOWN[/caption]

WOD 4 Rounds 4 min easy row 70% sprint 5 strokes every minute -30 sec rest- 4 min TABATA 1 min DB Snatch 1 min V-ups 1 min KB SDHP 1 min plank up and downs -30 sec rest- Rx 35 / 50 (DB), 53 / 70 (KB) M 20 / 35 (DB), 35 / 53 (KB)

EMOM 12 min 1 min DU's 1 min Negative / Strict / or weighted Pull ups 1 min 30 sec hollow hold / 30 sec Superman WOD 5 Rounds AMRAP 2 min 10 Wall Balls 5 Burpee Box Jump Overs -1 min rest- Rx 14# / 20#, 9' / 10', 20" / 24" Rx+ 10' / 11', must jump over box M 14# / 20#, 8' / 9' Start over each round, score is least amount or rounds and reps

  Assessment 2 min max air squats Snatch Pulls 6 X 3 Position Snatch Pull (High Hang, Hang, Ground) Building sets Strength Power Snatch 3 x 3 3 x 2 3 x1 Building sets to @ 85-95%

FIRE FACTORY TBA

WOD For Time 50 Cal row 25 pull ups / knee ups 25 Cal row 15 pull ups / knee ups Strength Deadlift Shoulder Press 10-8-6-4-2 Not a timed workout, use as building sets, focus on form.

Base Building AMRAP 30 min 1 C&J complex 20 T2B or 30 Knee Raises 50' reverse walking DB lunges 100 singles 1 complex = 1 deadlift - 1 hang power pause clean - 1 push jerk - 2 power clean and jerks Rx 35 / 50

Power Rowing Ratio 500 meter time trial Body weight divided by your Watts rowed in 500 meters = power ratio AMRAP 3 min 12 snatches then max number of Burpees over the bar -2 min rest - AMRAP 2 min 8 snatches then max number of Burpees over the bar -2 min rest- AMRAP 1 min 4 snatches then max number of Burpees over the bar Rx 85 / 125 Scaled 65 / 85 M  55 / 85 Score is total number of Burpees combined from all AMRAPs

CORE 20 sec front plank 20 sec R plank 20 sec back plank 20 sec L plank 20 sec Enterprise 20 sec superman Assessment Max Bar Hang STRENGTH Pause front Squats 1,5,1,1 3 X 3 @ 55% 3 x 3 @ 75% 3 x 3 @ 85% Score is heaviest 3 reps

EMOM 12 min 1 min DU practice 1 min HSH / HSPU 1 min MU's / neg PU's / weighted PU's Rotate through movements every minute WOD CF Baseline 500 meter row 40 air squats 30 Ab mat sit ups 20 push ups 10 pullups -10 min- then 2 min max Burpees

AMRAP 20 min 300 singles 200 wall balls 100 hanging knee raises - 3 min rest- AMRAP 5 min Max number of Tandem Burpees over a bar 2 people work, one rests [caption id="attachment_1017" align="alignnone" width="300"] COME PRACTICE FOR THE THROWDOWN[/caption]

FIRE FACTORY TBA

BASE BUILDING 3 Rounds AMRAP 6 min 1 min easy row 1 min sprint -30 sec transition- AMRAP 6 min 4 wall walks 4 power cleans 6 front rack reverse lunges Rx 95 / 135 Rx+ wall walk to 1 HSPU M 65 / 95 -30 sec transition-

EMOM 15 min 1 min DU's 1 min 1 x 30 sec Enterprise 1 min Handstand hold, HSPU, Alternating minutes WOD AMRAP 2 min 5 Burpee Pull up 10 push ups 15 air squats - 2 min rest- Repeat for a total of 5 AMRAP's, Start each one where you ended the previous one

Snatch drills 3 X 2 x Snatch Grip deadlift 2 x Hang Snatch Pull 2 x High Hang Snatch Go light focus on form WOD EMOM 15 min 2 Touch and Go Power Snatches Heaviest weight you can with good form

Partner CORE 2 Rounds 1 min weighted plank 20 OH plate partner sit ups 1 min weighted Sorensen hold WOD 3 Rounds 10 Dips 20 Cal row 30 wall balls Rx 14#, 20# 9', 10' M 14#, 20# 8', 9'

WOD AMRAP 5 min 30 DU's 30 sit ups   STRENGTH Back Squat Bent Over Row (KB or DB) 5 x 6 @ 85% 5 x 6 @ at a challenging weight with good form

WOD 3 Person Teams 100 Soft Stones 100 box jump overs 100 KB swings 100 V-ups Rx 50 / 75 soft stones, 20" / 24", 35 / 53

Fireman's Carry skill practice Pair up with someone of equal build and take turns carrying each other 50ft. 30 minute AMRAP (2 Person Teams) Iditarods 100ft (outside) One partner sits on the sled whilst the other pulls them 100ft then switch and pull back Sandbag Lunges 50ft (inside) One partner carries a sandbag 50ft while Lunging. The other partner then lunges the sandbag back 50ft. Tire flips 100ft (outside) Partners flip a tire 50ft down and back. They can rotate flips or one does 50ft down and the other does 50ft back. Mace Bell Joust 40 reps (inside) Each partner performs 20 Mace Bell Jousts. Break up reps as needed.

WOD 1 min max pull ups 1 min max reverse DB lunges 1 min max push up over a plate -5 min rest- Repeat 2 more times for a total of 3 times. If you drop off bar on PU's, stop lunging, or fail on a push up, stop and do 3 Burpees Rx 20 / 35 Rx+ 35 / 50, C2B

CORE Bring Sally Up Plank Hold DB lift   OHS wall squat and KB warm up 2 x 5 x wall squat R arm up 5 x wall squat L arm up 5 x wall squat both arms up then 3 x 10 one armed KB overhead hold ( 5 x each arm) building sets   OHS 8-8 6-6-6 4-4-4-4

EMOM 10 min 1 min = 20 sec Enterprise Russian twists As many reps as possible up to 40 sec 1 min = cobra to down dog to Spiderman 3 Rounds 15 Cal Row 15 Pull ups -3 min rest- Rx+ C2B -3 min rest- 3 rounds for time 50 DU's / 100 singles 15 SDHP Rx 53 / 70 M 35 / 53  

WOD  Partner Gym Sprints Max # of suicide sprints in 3 min with 3 person teams 4 min with 4 person teams 5 min with 5 person teams Deadliift 10 8-8 6-6-6 Use 10's and 8's as building sets to build to a heavy 6.

Skill 5 x 3 hang clean pull and 1 hang squat clean use as building sets to warm up to WOD weight AMRAP 18 min 10 hang squat cleans 5 push press 20 Russian twists 400 meter run or 500 meter row Rx 95 / 135, 15 / 25 M 65 / 95, 10 / 15

Skill / Tech 5 x 3 hang clean pull and 1 hang squat clean use as building sets to warm up to WOD weight WOD AMRAP 18 min 10 hang squat cleans 5 push press 20 Russian twists 400 meter run or 500 meter row Rx 95 / 135, 15 / 25 M 65 / 95, 10 / 15

Teams of 6, with 1 Coxswain row 42,195 METERS!!!!  

CORE AMRAP 10 min 20 oblique band twist 20 sec bar hang with act shoulder hold "L" sit, Knees up or Hollow Hold 20 sec R plank, 20 sec L plank 20 KB side bend   Strength Split Jerk 5 X 5 building sets 5 X 3 @ 75% to 85%

Assessment Max Vertical leap 3 attempts on R and L to get the highest jump possible on wall. Score is height: 1" = 1 lb Max Wall Sit 1 attempt for max time WOD TABATA X 3 Row or Bike sprints T2B DB Hang Squat Clean DB Reverse Lunges Rx 35 / 50 M 26 / 35

Strength / CORE AMRAP 10 min 5 jump to ring hold or 20 sec ring hold 30 sec Enterprise 3 negative pull ups / 5 strict or weighted pull ups 20 superman pulses WOD Granite Games Throwdown prep 2 Rounds 15 Snatch (75 / 115) 15 Burpees over the Bar 2 Rounds 10 Snatch (85 / 125) 10 Burpees over the bar

For Time 15 Pull Ups 18 Wall Balls 21 Cal Row 2X 9 Pull Ups 12 Wall Balls 15 Cal Row 3X 3 Pull ups 6 wall balls 12 cal Row Rx 14# / 20#, 9' / 10' Rx+ CTB, 10' / 11'

Base Building 4 Rounds 4 X 1 min easy 30 sec sprint (row or bike) 20 sec ring hold ("L" Sit, knee up, hollow hold) 50 DU's / 100 singles 6 x Pause bent over rows, 3,1,1,1 ( 2 KB's or DB's) 10 handstand push ups or 20 sec handstand hold

26 minute AMRAP ​150 DU's (300 singles) ​75 ft walking front rack dumbbell or kettle bell walking lunge ​50 thrusters (with DB or KB) ​75 ft walking ​ front rack dumbbell or kettle bell walking lunge ​2 person teams, 1 works 1 rests, split reps ​Rx 35 / 50 ​M 26 / 35

Fire factory Hot Shot 19 Memorial WOD 6 Rounds 30 Sledge Squats 19 Stones over the shoulder 7 strict pull ups or ring rows 400 meter run 2 person teams, with an air pack, split reps as needed, both partners run together.

Granite Games Qualifier #5 Rx 18MIN TIME CAP 2 Rounds: 6 Ring Muscle Ups 12 Deadlifts (225lb/155lb) 18 Box Jump Overs (24”/20″) 2 Rounds: 4 Ring Muscle Ups 8 Deadlifts (315lb/205lb) 12 Box Jump Overs (24”/20″) 2 Rounds: 2 Ring Muscle Ups 4 Deadlifts (365lb/235lb) 8 Box Jump Overs (24”/20″) Men will use 225 lb., 315lb., and 365lb. with a 24″ box Women will use 155 lb., 205lb., and 235lb. with a 20″ box Intermediate 18MIN TIME CAP 2 Rounds: 6 Chest to Bar Pull Ups 12 Deadlifts (185lb/125lb) 18 Box Jump Overs (24”/20″) 2 Rounds: 4 Chest to Bar Pull Ups 8 Deadlifts (275lb/185lb) 12 Box Jump Overs (24”/20″) 2 Rounds: 2 Chest to Bar Pull Ups 4 Deadlifts (315lb/215lb) 8 Box Jump Overs (24”/20″) Men will use 185 lb., 275lb., and 315lb. with a 24″ box Women will use 125 lb., 185lb., and 215lb. with a 20″ box Scaled 18MIN TIME CAP 2 Rounds: 6 Pull Ups 12 Deadlifts (135lb/95lb) 18 Step Up and ...

WOD 5 min AMRAP 10 pull ups 10 Russian twists -1 min rest- 5 min AMRAP 10 Wall Balls 10 Burpees -1 min rest - 5 min AMRAP 10 OHS 10 Lat jumps over bar Rx 25# / 35# (plate Russian twists) Standard WB scales, 55 / 85

BASE BUILDING 3 Rounds Alternating every 5 min #1 Rowing 1 min sprint 1 min easy 1 min sprint 1 min easy 1 min sprint -1 min transition- #2 Bear Complex 5 min EMOM 1-3 bear complex EMOM, depending on weight and technique. 1 deadlift 1 hang power clean 1 front squat 1 push press 1 back squat Weight determined by technique

5 Rounds for time 5 Dips 10 V-ups 20 DU's / 20 singles 30 Cal row -rest the time it took you to complete-

AsRx 12MIN TIME CAP 3 Rounds for time 12 Chest to Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Immediately followed by… 3 Rounds for time 12 Bar Muscle Ups 12 Alt. Dumbbell Snatches (50lb/35lb) Intermediate 12MIN TIME CAP 3 Rounds for time 12 Chin Over Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Immediately followed by… 3 Rounds for time 8 Chest To Bar Pull-ups 12 Alt. Dumbbell Snatches (50lb/35lb) Scaled 12MIN TIME CAP 3 Rounds for time 12 Jumping Pull-ups 12 Alt. Dumbbell Snatches (35lb/20lb) Immediately followed by… 3 Rounds for time 8 Chin Over Bar Pull-ups 12 Alt. Dumbbell Snatches (35lb/20lb)    

2 Rounds of 4 TABATA's, 32 min total Station #1 Rowing Station #2 Pull ups / Lunges Station #3 Push ups / Singles Station #4 Russian KB swing / KB deadlift Rx 53 / 70 Rx+ C2B M 35 / 53

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  

Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles