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Dec 10 – Hero Tuesday

By |December 10th, 2019|

WORKOUT – Zachary Tellier Hero WOD

For time10 burpee

10 burpee25 push up

10 burpee25 push up50 lunges

10 burpee25 push up50 lunges100 sit ups

10 burpee25 push up50 lunges100 sit ups150 air squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. […]

Dec 9th – Press x 1!!!!

By |December 9th, 2019|

LIFTS

Press 1 x 5 – Use 90%+ of your 1 Rep Max, or build to a heavy single.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance12 min AMRAP200m run10 HSPU5 Devils Press 20 / 15kg

Fitness200m run10 Dive Bomber Push […]

Dec 8th – Sunday Strength Session

By |December 8th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

Dec 7th – Free Intro Workout

By |December 7th, 2019|

WORKOUT

“Roll the Dice #3”

In teams of 2, 20 Minute AMRAP:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees

2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps 24/20″

6= Push Balls 20/14 lbs to 9′

FREE CROSSFIT CLASS – […]

Dec 6th – Front Squat triples

By |December 6th, 2019|

LIFT

Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance10 min AMRAP40 Double Unders8 Cleans 60/40kg

Fitness80 Single Skips8 Power Cleans 50/35kg

Dec 5 – A new dawn :-)

By |December 5th, 2019|

LIFTS

Pendlay Row 5 x 5 – By feel, work up to a heavy set of 5.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance

10 min AMRAP

40 Double Unders

8 Cleans 60/40kg

Fitness

80 Single Skips

8 Power Cleans 50/35kg

THROWBACK THURSDAY – MaD

Dec 4th – Hopper Deck Day

By |December 4th, 2019|

WORKOUT

Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw […]

Dec 3rd – Find a friendly KB

By |December 3rd, 2019|

LIFT

Deadlift 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance12 min AMRAP21 KB swing 24/16kg15 Goblet squats 24/16kg9 KB box step ups 24/16kg

Fitness21 KB Russian Swings 24/16kg15 Squats9 box step ups

BASICS

Dec 2nd – Bench Monday

By |December 2nd, 2019|

LIFT

Bench Press 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT

Performance 10 Min AMRAP

15 Sit Ups

5 Ring Dips

5 DB Push Press 20/15kg

Fitness 10 Min AMRAP

15 Sit Ups

5 Dip Variations

5 DB Push Press 15/10kg

BENCHMARK TRAINING

Games – “15.1”

9-minute AMRAP:15 toes-to-bars10 deadlifts5 snatches  (M 52.5kg /  F 35kg.)

Workout 15.1a

1-rep-max clean […]

Dec 1st – Exciting news :-)

By |December 1st, 2019|

MaD is sold!

We are happy to announce we have sold MaD CrossFit to Grant and Yasmine Slater. It has been a wild 11 years. Thank you all so much for your support and hard work. You made it easy to come to work each day.  The Slater’s will be taking over in December, Matt and I will still be around to […]