Partner Workout

Partner AMRAP in 10 min. :

15 KBS (24kg/16kg)

30 Double Unders

200m Run

2 min. rest

Partner row for as many calories as possible in 5 min. Partners share one rower and rotate every 10 pulls.

2 min. rest

Partner AMRAP in 10 min.:

5 Burpee Box Jumps

1 Rope Climb

200m Run

(Partner A does 15 KBS while Partner B does 30 DU’s. Once each partner is done with their respective exercise they switch. When both partners are done, they run 200m. That makes one round.)

New Zealand Fitness League

At 3:30pm our team takes on CrossFit Porirua in Porirua. If you can, please stop by and lend them some support. The match lasts 90 minutes.

NZFL logo

EVENTS

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD CrossFit.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next date: Saturday December 6th at 9am.

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

41 Degrees  WLC

41° Weightlifting Club Olympic Weightlifting Comp – Sun Dec 7

This Olympic Weightlifting New Zealand sanctioned competition is open to all MaD CrossFit members and any registered OWNZ lifters. Lifters from other gyms and CrossFit Affiliates welcome as well. You will have 3 attempts at both the Snatch and Clean and Jerk. We will run this in accordance with OWNZ and IWF rules. Sign up and surprise yourself. Weigh in at 9am.

DECEMBER OLY COMP – SIGN UP HERE

Want to know more about 41° Weightlifting Club, check out the page HERE.

2013 Pre Christmas Partner Challenge

Pre Christmas Partner Challenge

Sat 20 Dec starting at 9am

PARTNER CHALLENGE AND BBQ – SIGN UP HERE

“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”

An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so pick carefully.  You get to choose who is on your side for this series of 3 challenges. We plan on 3 separate workouts to test your combined fitness.

There will be 3 categories; Men, Women and Mixed. The events will be achievable by all.