Category: Blog

  • November 1, 2013

    Strength With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5.  If your top step is over 100 then add a step to the bottom. Ex 50-75-100-125-100-75-50. WOD “DT” Five rounds for time of: 12 Deadlift 155/105lbs9 […]

  • October 31, 2013

    Strength 1RM Thruster Last chance for an October PR! Work from the floor to determine your 1RM thruster.  You can squat clean the bar or power clean it and move into the thruster from there.  If thrusters are a new movement for you make sure that you are moving under control during the front squat with […]

  • October 30, 2013

    Strength Deadlift 3×5 ~ 75%  Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments.  WOD AMRAP in 8 Minutes3-6-9-12-15 …Kettlebell Swings 24/16kgBox Jumps 24/20″ Off […]

  • October 29, 2013

    It’s Tuesday ! Olympic Lifting at 5:30, CrossFit at 4:45 or 6:30!  Strength E2MOM for 16 MinutesOdd Max Set of Sustainable Kipping Pull-UpsEven 1 Minute Plank Hold WOD AMRAP in 10 Minutes of 10 Overhead Squats 95/65lbs15 Burpees Over The Bar Off Ramp WOD AMRAP in 10 Minutes of 10 Overhead Squats With PVC15 Burpees Over The […]

  • October 28, 2013

    Strength E2MOM for 12 Minutes 1 Jerk ~ 80% of your 1RM Working from the floor, perform 6 rounds of 1 Jerk every 2 minutes.  Choose a weight that is heavy enough to challenge you but one that you can hit solidly with no misses.  If you are brand new to the olympic lifts work […]

  • October 27, 2013

    October 27, 2013

    Congrats to everyone who competed today at Iron October! You all did so great and it was a blast to watch you all push hard and throw down! Congrats to Connor and his partner Chris for taking first in the Men’s Scaled division! And a shout out goes to Paul and Toby for earning the […]

  • October 26, 2013

    October 26, 2013

    Good luck to all those competing today at the Iron October event at CrossFit Iron Mile!. Go CFD!!! WOD Buy in 400M Medball and Kettlebell Carry (carry both items any way you like) then 4 Rounds 30 Wall Ball  20/14lbs25 Kettlebell Swings 24/16kg15 Toes To Bar Off Ramp WOD Buy in 400M Medball and Kettlebell Carry (carry […]

  • October 25, 2013

    October 25, 2013

    HAPPY BIRTHDAY COACH DREW!!!!!!!!! Make sure to wish Coach Drew a Happy Birthday today if you see him! Thank you for being the early bird that you are Drew! We know no one else could fill those shoes at 5 am! Since he already has a Rogue hatchet, we figured the next best things are Burpees […]

  • October 24, 2013

    Strength Deadlift 3×2 ~ 90%   Take the deadlift up for a heavy double using about 90% of your max and perform 3 sets. If you have time and energy continue on to a 1RM attempt.  New lifters work up to a heavy max for the day.  Do not compromise form just to lift a […]

  • October 23, 2013

    Strength 8×3 Weighted Pull-Ups Try to add some weight from last time.  If you are not quite ready for weighted pull-ups yet, do strict bodyweight pull-ups or use a band. WOD 3 Rounds for reps with 1 minute on each station Box Jump 24/20″Kettlebell Snatch 24/16kgWall Ball 20/14lbsRow For Calories Rest one minute between rounds. […]