Front Squat 5 x 5 @ 65-75-80-80-80%

“10 Ups” 5 Rounds For Time:

10 Pull Ups

10 Push Ups

10 Sit Ups

WOF CrossFit Fundraiser

Tomorrow and Saturday we will have a team at WOF CrossFit in Porirua taking part in their 24 hour fundraiser.

“How many girls can you do in 24 hours?”


This is a fundraising event for Dallas Rikiti-Halbert, volunteer youth worker & artist who lost his wife to cancer and raising four children on his own. To read more about Dallas click HERE.

WHEN: first workout starts at 7:30pm on Friday 4 October, last workout starts at 6:30pm on Saturday 5 October.

WHERE: WOF CrossFit, 9 A Wall Place, Porirua.

RULES: 16 teams, 1 person per team per WOD.  1 WOD per hour, 24 WODs, Maximum of 6 people per team. You CANNOT share / split your WOD with anyone in your team.

If you want to support the team please stop by during the event to cheer them on. If you would like to donate you can drop some cash in the bucket at the gym and we will do a bulk donation from MaD CrossFit or you can donate online HERE.

 Bring a Friend

Don’t forget this Saturday, October 5th is a Bring a Friend workout. Introduce your friends and family to CrossFit. This session is free to all and does not count as one of your weekly visits.