CrossFit 2013-04-03

Miracle Mile

4 rounds

• 1/2 mile run
• 15 Russian-style kettlebell swings [16 kg]
• 15 Italian tosses [20#]

Time 14:30

Dessert

25 KTE

CrossFit 2013-03-11

Warmup

Run 1/4 mile at 7 MPH

Miracle Mile

3 rounds of:

• Run 1/4 mile
• 15 pullups
• 30 push presses [2x15#]
• 45 bodyweight squats 

Finish with 1/4 mile run.

Time 27:48

Last time 26:59

Cooldown back extensions on GHD

10-10-15

CrossFit 2013-01-23

Miracle mile

• 1/4 mile run
• 20 pushups
• 50 air squats

Time 27:20

CrossFit 2012-12-10

4 rounds

• 1/4 mile run
• 20 burpee subs [kneeling, knee pushup, back to kneeling, kip up to standing]
• 20 Italian tosses [15#]

Time 21:38

CrossFit 2012-09-25

Miracle Mile

4 rounds

• 1/4 mile run
• 10 push press [30 kg]
• 20 pullups
• 30 italian tosses [15#]

Time 31:40

CrossFit 2012-06-07

Miracle Mile

• 1/4 mile run
• 20 squat thrusters [2x25#]
• 30 situps

Time 26:56

CrossFit 2012-05-03

Miracle Mile Mix

4 rounds

• 1/4 mile run
• 10 burpees
• 20 kettlebell swings [24kg]
• 30 grasshoppers

Time 20:34

Dessert was plank hold. I got about 1:30

CrossFit 2011-12-19

Miracle Mile

4 rounds

• 1/4 mile run
• 30 pushups
• 30 situps

Time 21:24

Dessert was 50 air squats

CrossFit 2011-08-24

Miracle Mile Mix

4 rounds

• 1/4 mile run
• 25 situps
• 25 dumbell push presses [2x15#]
• 25 kettlebell swings [20 kg]

Time 20:43

CrossFit 2011-01-12

Miracle Mile

• 1/2 mile run
• 21 italian twists [18#]
• 1/2 mile run
• 15 italian twists
• 1/2 mile run
• 9 italian twists

Time 15:41