Friday May 25, 2018

Day 1 of Regional Competition. Iron Mile is in heat 2 as of now which means the heats times are 920 and 1040.

Tune in via


10 down to 1

hang power clean 155/105

ring push up

Run 100 m



Push Press*


no rest/break in the front rack

Thursday May 24, 2018


10 Iron Tables to activate the core. Then;

12 minutes

Continuous farmer walk alternating hands each minute*


points of performance: shoulders back, upright(not leaned) torso, head stays neutral.


30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 600 m

30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 400 m

30 Barbell thrusters 45/35

30 back rack lunge 45/35

Run 200 m

Wednesday May 23, 2018


10 min AMRAP

7 power cleans 135/95

10 pull-ups

Skill/aerobic finisher:

5×500 m row. Rest 2 min or alternate with a partner

Tuesday May 22, 2018

Skill: build to a heavy 3(resetting between reps)

Sumo Deadlift

Workout: 3 rounds

Run 400 m

8 right arm Kb shoulder to overhead 70/53

1 right arm overhead box walk*

8 left arm Kb shoulder to overhead 70/53

1 left arm overhead box walk*

15 box jump overs 24/20

*overhead box walk is when an athlete walks around a plyobox with kb locked out overhead starting and stopping at the same spot.

Monday May 21, 2018

This week team Iron Mile will be taking the CrossFit Games Regional Floor. Competition starts on Friday and runs through Sunday. Many have already arranged travel plans to come and support. This is a truly prestigious honor. Across eight states and two countries, only 30 gyms will be represented on the competition floor. It will be aired across various media outlets but is enjoyed best live, screaming at the top of your lungs with 5,000 other CrossFit fans. for more info or tickets.


Skill: Practice the Overhead Squat x 15 minutes

If you have a firm grasp on the basics of this movement build up to a heavy 5 rep set.



15 Min A…

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