Holger Danske

Holger Danske

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    Entries in Miracle Mile (18)

    Wednesday
    Jul102013

    CrossFit 2013-07-10

    Miracle mile

    4 rounds

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

    Time 28:56

    Last time 27:20

    Wednesday
    Apr032013

    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

    Monday
    Mar112013

    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

    Thursday
    Jan242013

    CrossFit 2013-01-23

    Miracle mile

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

    Time 27:20

    Monday
    Dec102012

    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

    Wednesday
    Sep262012

    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

    Thursday
    Jun072012

    CrossFit 2012-06-07

    Miracle Mile

    • 1/4 mile run
    • 20 squat thrusters [2x25#]
    • 30 situps
    Time 26:56

    Thursday
    May032012

    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

    Tuesday
    Dec202011

    CrossFit 2011-12-19

    Miracle Mile

    4 rounds

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

    Time 21:24

    Dessert was 50 air squats

    Wednesday
    Aug242011

    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