Over Head Squat or Hang Power Snatch 3 x 5 @ 70-80-85-85-85%

Then alternating Tabata for Reps of:

Push Ups

Box Jumps 20”


Coach B Oly Cse

This weekend we are hosting a sold out CrossFit Weightlifting Trainers Course. Olympic Weightlifting Coach Mike Burgener will be heading up the coaching team. Coaches Lea, Lou and Rocky will be attending along with a number of members. Look forward to them passing on the knowledge gained from this course in the next few weeks.

We will be closed on Saturday but will post a bodyweight workout for you to do instead.

AMI Round the Bays – Registration to be part of the team closes 31 January

AMI Round the Bays – 6.5km, 10km or Half Marathon

Pick the distance you want to run, join the MaD CrossFit team when you register. Check out the website HERE.


AMI Round the Bays is taking place on Sunday 23 February 2014.
The Lenco Half Marathon and Snapper 10km will be starting at 8am and the 6.5km fun run/walk will begin at 9.20am


AMI Round the Bays is Wellington’s biggest fun run. The event has a 6.5km fun run or walk option the Lenco Half Marathon run or walk and NEW for 2014 is the Snapper 10km.
All distance options take advantage of a picturesque course which winds its way around Wellington’s stunning inner city harbour before converging on Kilbirnie Park for live entertainment and food.