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. […]
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 […]
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.
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 – […]
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
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
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 […]
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
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 […]
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 […]
