CrossFit Iron Mill Adelaide http://www.crossfitironmill.com.au Sun, 25 Feb 2018 12:33:20 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.22 Monday 26/02/18 http://www.crossfitironmill.com.au/monday-260218/ http://www.crossfitironmill.com.au/monday-260218/#comments Sun, 25 Feb 2018 12:33:20 +0000 http://www.crossfitironmill.com.au/?p=19773 5 Rnds 200m Row 20 sec Rest Back Squat (Find 1RM) 20 min AMRAP 10 Back Squat 50/35kg 8 Bar Burpees 12 KB Swings 24/16kg

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5 Rnds
200m Row
20 sec Rest
Back Squat (Find 1RM)
20 min AMRAP
10 Back Squat 50/35kg
8 Bar Burpees
12 KB Swings 24/16kg

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]]> http://www.crossfitironmill.com.au/monday-260218/feed/ 0 Friday 23/02/18 http://www.crossfitironmill.com.au/friday-230218/ http://www.crossfitironmill.com.au/friday-230218/#comments Thu, 22 Feb 2018 12:17:03 +0000 http://www.crossfitironmill.com.au/?p=19771 If you haven’t signed up to the open yet do it today! Open workout will be programed for 6pm Friday class and both Sat morning classes for the next 5 weeks. If you cant make it to those classes for legit reasons I will make...

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]]> If you haven’t signed up to the open yet do it today! Open workout will be programed for 6pm Friday class and both Sat morning classes for the next 5 weeks. If you cant make it to those classes for legit reasons I will make another time available for you. Cheers guys! to register go to games.crossfit.com
50 KB Alt KB Snatches 24/16kg
5 min cap
Deadlift (Find a 1RM)
2 Rnds
400m Run
23 Deadlifts 70/45kg
17 Pull Ups
10 Power Cleans 70/45kg

16 mins
RX+ 3Rnds first two must be under 10mins

 

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]]> http://www.crossfitironmill.com.au/friday-230218/feed/ 0 Thursday 22/02/18 http://www.crossfitironmill.com.au/thursday-220218/ http://www.crossfitironmill.com.au/thursday-220218/#comments Wed, 21 Feb 2018 12:46:26 +0000 http://www.crossfitironmill.com.au/?p=19769 Happy Birthday Ben and Craig!!! 28 Cal Bike 43 Plyo Lunges 5 mins Bench Press (Find 3RM) 5 Rnds 15 Cal Bike 15 Thrusters 40/30kg 15 HR Push Ups 15 Ring Dips 15 mins  

The post Thursday 22/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> Happy Birthday Ben and Craig!!!
28 Cal Bike
43 Plyo Lunges
5 mins
Bench Press (Find 3RM)
5 Rnds
15 Cal Bike
15 Thrusters 40/30kg
15 HR Push Ups
15 Ring Dips

15 mins

 

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]]> http://www.crossfitironmill.com.au/thursday-220218/feed/ 0 Wednesday 21/02/18 http://www.crossfitironmill.com.au/wednesday-210218/ http://www.crossfitironmill.com.au/wednesday-210218/#comments Tue, 20 Feb 2018 11:34:58 +0000 http://www.crossfitironmill.com.au/?p=19767 50 V Sits 50 Wall Balls 20/14lb 5 mins Hang Clean (Find a 4RM) 15 min AMRAP 100m Run 2 Wall Walks 10 Hang Cleans 70/45kg 2 C2B/Bar MU RX+

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50 V Sits
50 Wall Balls 20/14lb
5 mins
Hang Clean (Find a 4RM)
15 min AMRAP
100m Run
2 Wall Walks
10 Hang Cleans 70/45kg
2 C2B/Bar MU RX+

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]]> http://www.crossfitironmill.com.au/wednesday-210218/feed/ 0 Tuesday 20/02/18 http://www.crossfitironmill.com.au/tuesday-200218/ http://www.crossfitironmill.com.au/tuesday-200218/#comments Mon, 19 Feb 2018 10:58:25 +0000 http://www.crossfitironmill.com.au/?p=19765 Happy Birthday Sonali!!! 28 Cal Row 28 Air Squats at far roller door 5 mins Front Rack Lunge (Find a 4RM) 3 Rnds 200m Run 30 Front Rack Lunges 50/30kg 15 Pull Ups 30 Air Squats 15 mins  

The post Tuesday 20/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> Happy Birthday Sonali!!!
28 Cal Row
28 Air Squats at far roller door
5 mins
Front Rack Lunge (Find a 4RM)
3 Rnds
200m Run
30 Front Rack Lunges 50/30kg
15 Pull Ups
30 Air Squats
15 mins

 

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]]> http://www.crossfitironmill.com.au/tuesday-200218/feed/ 0 Monday 19/02/18 http://www.crossfitironmill.com.au/monday-190218/ http://www.crossfitironmill.com.au/monday-190218/#comments Sun, 18 Feb 2018 11:39:46 +0000 http://www.crossfitironmill.com.au/?p=19763 50 OH Single KB Squats Alternate every 5 reps 8+/10+kg 5 mins Overhead Squat (3×4 same weight) 12 min AMRAP 6 OH Squats 50/30kg 6 Bar Burpees 30 DUs

The post Monday 19/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> 50 OH Single KB Squats
Alternate every 5 reps
8+/10+kg
5 mins
Overhead Squat (3×4 same weight)
12 min AMRAP
6 OH Squats 50/30kg
6 Bar Burpees
30 DUs

The post Monday 19/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> http://www.crossfitironmill.com.au/monday-190218/feed/ 0 Saturday 17/02/18 http://www.crossfitironmill.com.au/saturday-170218/ http://www.crossfitironmill.com.au/saturday-170218/#comments Fri, 16 Feb 2018 12:12:02 +0000 http://www.crossfitironmill.com.au/?p=19761 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.

The post Saturday 17/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

The post Saturday 17/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> http://www.crossfitironmill.com.au/saturday-170218/feed/ 0 Friday 16/02/18 http://www.crossfitironmill.com.au/friday-160218/ http://www.crossfitironmill.com.au/friday-160218/#comments Thu, 15 Feb 2018 10:51:01 +0000 http://www.crossfitironmill.com.au/?p=19759 400m Run 30 V Sits 2 Rope Climbs 5 Mins Split Jerk (Find 1RM) 2 Rnds 200m Run 15 Push Jerk 70/45kg 10 HSPU 15 T2B 20 KB Swings 24/16kg 14 min

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400m Run
30 V Sits
2 Rope Climbs
5 Mins
Split Jerk (Find 1RM)
2 Rnds
200m Run
15 Push Jerk 70/45kg
10 HSPU
15 T2B
20 KB Swings 24/16kg

14 min

The post Friday 16/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> http://www.crossfitironmill.com.au/friday-160218/feed/ 0 Thursday 15/02/18 http://www.crossfitironmill.com.au/thursday-150218/ http://www.crossfitironmill.com.au/thursday-150218/#comments Wed, 14 Feb 2018 12:16:58 +0000 http://www.crossfitironmill.com.au/?p=19757 Happy Birthday Kate!!! 22 Air Squats 22 Push Ups 22 Pull Ups 5 mins Bench Press (Find a 1RM) 3 Rnds 33 Cal Bike 22 Burpee Box Jumps 11 C2B/Bar MUs Rx+ 18 mins  

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]]> Happy Birthday Kate!!!
22 Air Squats
22 Push Ups
22 Pull Ups
5 mins
Bench Press (Find a 1RM)
3 Rnds
33 Cal Bike
22 Burpee Box Jumps
11 C2B/Bar MUs Rx+

18 mins

 

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]]> http://www.crossfitironmill.com.au/thursday-150218/feed/ 0 Wednesday 14/02/18 http://www.crossfitironmill.com.au/wednesday-140218/ http://www.crossfitironmill.com.au/wednesday-140218/#comments Tue, 13 Feb 2018 11:24:26 +0000 http://www.crossfitironmill.com.au/?p=19755 Happy Birthday Bea!!! 25 Cal Row 25 Ring Dips 5 mins Thruster (Find 4RM) 12 min AMRAP 9 thrusters 43/30kg 35 double-unders  

The post Wednesday 14/02/18 appeared first on CrossFit Iron Mill Adelaide.

]]> Happy Birthday Bea!!!
25 Cal Row
25 Ring Dips
5 mins
Thruster (Find 4RM)
12 min AMRAP
9 thrusters 43/30kg
35 double-unders

 

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]]> http://www.crossfitironmill.com.au/wednesday-140218/feed/ 0