Pendlay Row 6 x 4 – Work to 4 heavy sets of 6 reps, if you have done 5 x 5’s before aim for a similar or the same weight for that extra rep.


12 Min AMRAP
6 Power Cleans 70/50kg
6 Deadlifts
6 Bar Facing Burpees
6 Ring Dips

12 Min AMRAP
6 Hang Power Cleans 50/35kg
6 Deadlifts
6 Burpees
6 Dips (Dip station Rx)


Matt and Donna (she is back tomorrow) will be hitting our 9/11 memorial workout at 9am on Sunday Sep 16th, anyone is welcome to join in.

9/11 WOD

2001 meter row

THEN 11 REPS OF THE FOLLOWING (can be done in any order)

36/24″ Box Jump
(57.5/37.5kg)125/85# Thruster (deaths @ the Pentagon)
Burpee Chest To Bar Pull Ups
(80/55kg)175/120# Power Clean (AA Flight 175 (south tower))
Hand Stand Push Ups
Kettlebell Swings 32/24kg
Toes To Bar
(77.5/55kg) 170/120# Deadlift (Flight 77 and flight 93)
(50/35kg) 110/75# Push Jerk (number of floors in each tower)

2001 meter row

There is no time component to this workout, just get the work done.


Comments HERE, HEREHERE and HERE from the last few of years give an insight into how this event has impacted the lives of some of the MaD CrossFit community.

Donna Dyson 

I remember hearing about the first plane hitting one of the twin towers in New York, I was at work, listening to the radio and I thought ” wow, that guy doesn’t stand a chance.” I thought a small plane flew into the building. Then the reports starting coming in…panic in their voice. It was unbelievable. Fear, disbelief and we all just wanted to be home with our family. We had no idea what was going to happen next. We closed work and went home to watch MSNBC as the reports came in it kept getting worse. Two planes hit the towers, another hit the Pentagon and there were reports about a crash in Pennsylvania. The schools were closed by noon and the children sent home.

I know New Zealand is very far from all of this, but I was just 2 hours away. One of my friends was flying an F15 out of Otis AF Base and had orders to shoot down the second plane in NY but didn’t get there in time. There were no planes in the air for 3 days, no contrails, it was oddly quiet. Our president at the time, was not one I voted for or believed in. I will never forget September 11, 2001.

I found this link to give a accurate timeline on how our day went and how we found out. Some of us heard sooner because we were so close the local radio had full view of what was going on and reported it before they fully knew the facts. Pictures came in over the internet, live. We were all in shock and the blanket of fear that swept over me was like nothing else.

My daughter was 11 and I asked her if she remembered what happened that day. She remembered every minute and exactly what she was doing when she heard. She said all she wanted to do was come home and feel safe.

Matt and I met in Colorado October 2005. He was on his way back from a training in Canada. A training he was sent to only because of 9/11. It pretty weird to think that if 9/11 didn’t happen, we would not have met. But then all of us would have very different lives.

My thoughts are with all of those affected by September 11, 2001. So many lives lost, so many lives changed.

Matt D 

I was serving with the NZ Army’s contribution to the UN Peacekeeping mission in East Timor. The events of the day had little effect on me at the time as my little corner of the world was a long way away.
However the effects of the day have had a profound affect on the path my life has taken since then. I met Donna while traveling back from training in Canada, an event that would not have occurred without 9/11. I have traveled to parts of the world I would not have seen, served with people I would not have met and had experiences I would not have had. While serving overseas I have worked against those who supported and protected the perpetrators of the attacks, so I know the depths that these folks are prepared to go to in order to further their cause.
While New Zealand is far removed by distance from these events the ripple of change brought about by them certainly reaches this far.