Partner Workout

3 Rounds For Time of:

20 Burpees

6 x 100m Sprint

20 Pull Ups

20 Box Jumps 24/20”

20 Squats

20 Sit Ups

Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

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.


Open to those who are Registered for the Open. This will not count as a weekly visit. You can still register HERE today :-)

There will be a warm up, standard briefing, and you may be asked to judge (rep count and make sure they keep to standards). More info HERE.

Workout 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern


Emma A

Why I CrossFit: I need the strength and fitness for work, and this is a fun way to achieve that. Also want my girls to grow up seeing their mum enjoy getting stronger and stronger

Find out more about Emma HERE.