Category: Workout of the Day

  • November 2, 2013

    WOD

    “Run Cindy Run”

    AMRAP in 20 Minutes of 

    400M Run 
    3 Rounds of 
    5 Pull-Ups
    10 Push-Ups
    15 Squats

     

     

     

     

  • 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 155/105lbs
    9 Hang Power Clean 155/105lbs
    6 Push Jerk 155/105lbs

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Off Ramp WOD

    Scale this workout by the amount of weight you can Push Jerk repeatedly for a set of 6. If you end up doing single jerks you’ve gone too heavy! 

  • 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 your elbows up and your knees tracking over your feet.   Use this time to get familiar with the movement and work up to a moderately heavy weight. 

    WOD

    3 Rounds for Time of 
    15 Chest-To-Bar Pull-Ups
    30 Wall Ball Shots 20/14lbs
    400M Run

    Off Ramp WOD

    3 Rounds for Time of 
    10 Pull-Ups
    20 Wall Ball Shots 20/14lbs
    400M Run

  • 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 Minutes
    3-6-9-12-15 …
    Kettlebell Swings 24/16kg
    Box Jumps 24/20″

    Off Ramp WOD

    Swings can be scaled by weight and swinging the bell to eye level instead of fully overhead. If you are able to perform box jumps do them and choose an appropriate height.

     

  • October 29, 2013

    It’s Tuesday ! Olympic Lifting at 5:30, CrossFit at 4:45 or 6:30! 

    Strength

    E2MOM for 16 Minutes
    Odd Max Set of Sustainable Kipping Pull-Ups
    Even 1 Minute Plank Hold

    WOD

    AMRAP in 10 Minutes of 
    10 Overhead Squats 95/65lbs
    15 Burpees Over The Bar

    Off Ramp WOD

    AMRAP in 10 Minutes of 
    10 Overhead Squats With PVC
    15 Burpees Over The Bar 

  • 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 a light weight and perform 2-3 reps every round.   

    WOD

    5 Rounds for time of

    10 Double Dumbbell or Kettlebell Ground To Overhead 40/30lbs*
    10 Weighted Step-Ups 40/30lbs 24/20″
    200M Run

    *You must lower the weights to the ground after every rep.  If you can’t put the weight on the ground under control, you’ve gone too heavy!

    Off Ramp WOD

    5 Rounds for time of

    10 Double Dumbbell or Kettlebell Ground To Overhead 
    10 Step Ups or Lunges
    200M Run

    Scale this one by load! Ditch the weight and/or the box on the step ups.  Have fun and be safe!

  • 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 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

    Skill

    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.

     

    WOD

    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.    

  • October 26, 2013

    Good luck to all those competing today at the Iron October event at CrossFit Iron Mile!. Go CFD!!!

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    WOD

    Buy in

    400M Medball and Kettlebell Carry (carry both items any way you like)

    then

    4 Rounds 
    30 Wall Ball  20/14lbs
    25 Kettlebell Swings 24/16kg
    15 Toes To Bar

    Off Ramp WOD

    Buy in

    400M Medball and Kettlebell Carry (carry both items any way you like)

    then

    3-5 Rounds 
    15 Wall Ball  
    10 Kettlebell Swings
    10 Toes To Bar, Knees To Elbows or Knee Tucks 

    If you are new to CrossFit scale this one by cutting down the size of the sets and the total volume. This stuff gets harder when the set size increases and the volume goes up! Make sure the rep scheme you go with challenges you but stays reasonable.

  • 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 and Snatches!

    Drew Shempp - Rogue Hatchet

    Strength

    1RM Snatch

    New lifters should start with a Hang Power Snatch and work on riding the Bar down into an Overhead Squat.  Start at a warm up weight and increase when you are able to ride the bar down into the bottom of the Squat.  Do 3 reps at each increment. 

    WOD

    EMOM for 10 Minutes 

    3 Snatch 135/95lbs
    Max reps of Burpees over the Bar

    Make sure that you choose a weight that allows you 3 snatches every minute with some time for Burpees during every minute.  Your score is the weight you use for the Snatches and the amount of Burpees you complete.

     

  • 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 few extra pounds.

    WOD

    AMRAP in 8 Minutes
    5 Squat Cleans 155/105lbs
    30 Double Unders

    Off Ramp WOD

    AMRAP in 8 Minutes
    1 Power Clean + 5 Front Squats 
    10 Double Unders or 90 Single Unders

    Choose a weight that challenges you but one that allows you to execute all of the squats with perfect foot, knee and elbow positioning.  Work on riding the bar down into a squat on your first rep.