4th of July – Whitten

Named Workouts, Workouts
July 4, 2014 1:26 am

Today is Independence Day in the USA. We commemorate with the Hero workout “Whitten”


Five rounds for time of:
22 KB swings, 32/24kg
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 WallBall Shots, 20/14# to 10/9′

Don’t be intimidated, you can scale this workout, think 3 rounds or half repetitions.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.


Did you know Allison as well a massage therapy can help you out with some Dry Needling?

Dry needling is the use of either solid filiform needles or hollow-core hypodermic needles for therapy of muscle pain, sometimes also known as intramuscular stimulation (IMS).[1]Acupuncture and dry needling techniques are similar.

Bring a Friend

Bring a Friend Workout – introduce your friends and family to MaD CrossFit. Tomorrow Saturday July 5th at 9am.

Free class for all, does not count as one of your weekly visits.





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  • Happy Independence Day. Nice combo of movements in this WOD, first time for me for this one. Thanks Josh and great work 0900ers. Congrats on yet another PR Tash!

  • Safe Travels Paule, enjoy your trip. I think WE believe in Tash more than she does. Well done ladies for the early Wellington Cup testing. Stoked I get to try this wod at 5:30, thanks for Josh!

  • Wow much respect Whitten, that was tough, 1/2 reps full runs 33:33 and the Elite peeps so the full workout in 35min. wow. Played some Springsteen and Katy Perry Fireworks of course. Thanks Joshie. Happy Birthday ‘Merica!

  • Managed 3 rounds plus 32. That was hard going.

  • Didn’t plan on trialling for Wellington cup when I walked into open gym this morning, but glad I did! Managed to complete everything. An improvement on last year. Thanks for the belief guys!! :)

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