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October 27, 2013

CrossFit Iron Mile Podium

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 Iron Mile Spirit Award! As always, a BIG thanks to everyone who came out to cheer us all on! It’s so much more fun with all of you there! 

CrossFit Iron Mile Podium


Use 10 minutes to attempt a PR at a Handstand Walk Ladder

Move 2 steps, then 4, 6, 8, 10 and so on. Each step of the ladder must be unbroken. If you fail a round start back over at 2 steps.  

First comes the handstand! If you are new to standing upside down on your hands, spend your time working freestanding handstands or handstands against the wall.



Crossfit Open WOD 13.2 

AMRAP in 10 Minutes of 

5 Push Press 115/75lbs
10 Deadlift 115/75lbs
15 Box Jumps 24/20″

Off Ramp WOD

Scale this one by weight and box jump height! Choose a weight you can Push Press for repeatedly for a set of 5 without breaking up the set.