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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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 […]
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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. […]
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October 22, 2013
Strength 1 RM Hang Power Clean If you are new to this lift work up to a heavy single for the day! It doesn’t need to be a max effort 1 RM lift, but try to get to a weight that challenges you. WOD 400 m Run then 5 rounds of5 Handstand Push-Ups10 Weighted Lunge […]
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October 21, 2013
Strength Back Squat 3×2 ~ 90% Remember 90% is just a rough guideline. If you have seen this before try to add a few pounds. 90% should feel difficult but should have the same form as your lightest lift. Beginners new lifters should start light work up in sets of 2-5. Increase a few pounds […]
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October 20, 2013
Skill Kipping Pull-Ups! Spend some working on your pull-up efficiency and style of Kip. You’ll need it for today’s workout! WOD For time 5 Rounds of 5 Pull-Ups10 Push-Ups15 Squats then 20 Snatches 135/95 then 5 Rounds of 5 Pull-Ups10 Push-Ups15 Squats 25 Minute Time Cap Off Ramp WOD For time 5 Rounds of […]