Time to Lift Heavy

An extended session today, 9am to 11am, take as much time as you need to complete one of these.

CrossFit Total – The sum of your best efforts from 3 attempts at:

Back Squat



CrossFit Total 2 – The sum of your best efforts from 3 attempts at:

Clean (Power Clean is acceptable)

Bench Press

OverHead Squat

CrossFit FootBall Total – The sum of your best efforts from 3 attempts at:

Power Clean

Back Squat

Bench Press


FS Postal – If you are signed up for this then you may take as many attempts as needed for 1 Rep Max of the following lifts:



Clean and Jerk


Back Squat


You can choose to do either Oly or Power or both 🙂

Once you have your numbers on the board, head into CF Central Wellington to support our ladies at the Winter Throwdown.


The CrossFit Central Wellington Winter Throwdown Sat June 21

CCW has invited each Wellington affiliate (Porirua, WOF, Upper Hutt, Hutt Valley, MaD, Toa, Maia, Functional Results Fitness, Rongotai and Kapiti) to have 4 members join us in a friendly throwdown to see how the year’s training is shaping up….

When: Saturday 21st June
Time: 9AM – 2PM (Followed by a BBQ)
What: Test your strength, speed, conditioning, and mental fortitude in a friendly 4 WOD competition (scaling allowed).
Who: MaD CF’s Team is: Mandy, Yvette, Tash and Abbie

– The specific WODs will be released the week of the competition with details regarding movement standards and heats/timetable.

– Please note that this competition is suitable for anyone of any ability. It is informal – coaches will be supervising the athletes movements to make sure that everyone is safe, but there won’t be assigned individual judges, and athletes will have to warm-up themselves and be ready for their heat in each WOD.

– There will be no scoring system and therefore no “winner”. We will however have a whiteboard acting as our scoreboard ready for names and times after each WOD so that individuals can compare their scores to see how they match up.

– The box will be open from 8am with a small briefing to take place at 8.30am. The first WOD kicks off at 9am and the event finishes around 2pm with a BBQ.