Back Squat 5 x 5 – Build to 88% for the last set.

For Reps, alternating tabatas of:

1 Arm KB Swings 24/16kg

Paralette Facing Burpees


Back Squat 5 x 5 – build to a heavy set of 5

For Reps, alternating tabatas of:

KB Swings 24/16kg



Bring a Friend/Free Intro Workout 9am tomorrow

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.

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

New Zealand Fitness League

At 2pm 11:30am (Note time change) our team takes on CrossFit Hutt Valley here at MaD CF. If you can, please come on down and lend them some support. The match lasts 90 minutes.

NZFL logo

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. Lifting starts at 10am.


41 Degrees  WLC


American Swing

This is CrossFit’s swing of choice. The kettlebell moves through its extreme range of motion. The swing culminates at top with the kettlebell directly overhead, and then the bell strafes the ground as it passes between the legs at the bottom. This makes for a very demanding exercise, which is why CrossFit prefers it.

• Keep your back arched.

• Look straight a head.

• Keep your arms straight throughout the move.

• Keep your chest high throughout the swing, especially in the bottom position.

• Drive your hips up and forward.

When taking the kettlebell overhead, most people have a tendency to overcompensate by using their deltoids to get the kettlebell from waist or chest level to overhead. This is common in beginners who are unfamiliar with how to use their hips properly. Experienced kettlebellers can also fall prey to this error, especially toward the end of a tough routine. Overcompensating with the deltoids is less than desirable for two reasons. First, it places unnecessary strain on the deltoids. Second, the momentum it creates can be difficult to control and can place undue stress on your shoulders and lower back. This especially true if you wait until the last second to “put on the brakes.” If you have a history of shoulder injuries, it is safer to activate the brakes a little earlier. End the top of the swing just in slightly in front of your head. Be sure to powerfully contract your abs and armpit muscles at the top of the swing. Your shoulders will thank you for it later.

American Swing