Our 5th annual battle for the banner with CrossFit Darwin. 3 workouts, one winning gym that gets to hang the banner for another year. These have always been close competitions, come on down and help us hold onto the banner. We will pair you up to run through the 3 workouts. These workouts are suitable for all levels of fitness and we will have scaling options available.


Workout 1.
10 Mins to find a 1 Rep Max Front Squat.
Start with an unloaded bar, 4 x 20kg’s, 2 x 15kg’s, 2 x 10kg’s, 2 x 5kgs, 2 x 2.5kg’s and 2 x 1.25kg’s, you may have help with the bar loading.

Workout 2.
12 Minute AMRAP – 3 Power Clean 40/30kg, 6 Shoulder 2 Overhead and 9 Bar Facing Burpee.

1 Round = 18 points. Each extra rep is also a point. Score is the total.
Scale to 20/15kg and double the reps of the power clean and S2OH. Must be 2 Reps to score 1 Point.

Workout 3.

CHAMRAP (Chipper AMRAP) 9 minute time cap
50 Squats
45 Sit Ups
40 Lateral Jumps over 10kg plate
35 Burpees
30 DB Push Press 15/10kg
25 Box Jumps 24/20″
20 Double Unders
15 TTB
5 Muscle Ups
If you complete the 5 Muscle Ups then start a second round with 50 Squats, 45 Sit Ups etc.


NZ Fitness League ROUND 2

MaD Strength plays WOF here at home from 11:30am. Come on down and support the Strength crew.

MaD Bandits are headed up valley to play Upper Hutt CrossFit starting at 11am. Please give them some support by stopping by 🙂

NZFL Round 1