A bit of a break from lifting with this classic workout.Today we are taking on a workout that brought CrossFit style training methods to the attention of the mainstream. This workout formed part of the training for the film.


Pullups – 25 reps
Deadlifts with 60/40kg – 50 reps
Pushups – 50 reps
24/20-inch Box jumps – 50 reps
Floor wipers – 50 reps (Use Deadlift weight)
Single-arm Clean-and-Press with 16/12kg Kettlebell – 50 reps (KB must touch floor between reps)
Pullups – 25 reps

Don’t worry we will scale for all 🙂

Compare to 7 Aug


Hollow hold hanging on bar.

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 dates: This Thursday September 24th at 6:30pm.

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



Summer is coming, talk to Maddie about your new summer tan 🙂