Named Workouts

Dec 8 – Power Cleans and backwards “Annie”

By |December 8th, 2017|

LIFT
Power Clean 3 x 5 – Sets across at 85%. All 5 sets of 3 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
“Reverse Annie”
Performance
10-20-30-40-50
Sit Ups
Double Unders

Fitness
Double the number of singles
20-40-60-80-100
BODYCARE
Christmas is coming. We now have stock of WOD and DONE grips, […]

Nov 15 – Hopper Deck Day

By |November 15th, 2017|

WORKOUT – HOPPER DECK
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 […]

Nov 14 – Barbara :-)

By |November 14th, 2017|

WORKOUT
“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Scaling Options: 3 Rounds, or half reps for 5 rounds.

Pull ups = Body Rows
Push Ups = Negatives (Half Reps)

Compare to Jun 23
BASICS

Nov 11 – Free Intro at 9am

By |November 11th, 2017|

WORKOUT
“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A will perform 15 Box […]

Nov 9 – “White” and Free Intro at 6:30pm

By |November 9th, 2017|

WORKOUT
“White“
Performance
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters

Fitness
“White“
Five rounds for time of:
6 Rope Lowers
10 Hanging Leg Raise
21 Walking lunge steps
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National […]

Nov 4 – Trans Tasman Challenge #6

By |November 4th, 2017|

TTC#6
Our 6th 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 […]

Oct 28 – More Strongman :-)

By |October 28th, 2017|

WORKOUT
Strongman Team Workout
Teams of 2 or 3
2 Mins for Reps – 1 Min Rest Between Stations
10m Yoke Relay
10m Stone Carry
10m Prowler Push
10m Sled Drag
10m Farmers Carry
Bike/Row for Cal
10m Heavy Bag Carry – (Stuffed Duffle Bag)

Extra Stations if Required:
10m Fat Bar Rack Walk
ROUND 1 OF THE NZ FITNESS LEAGUE
This week our Masters Team takes on Upper Hutt here at MaD starting […]

Oct 23 – Labour Day 9am Class and 10am Open Gym ONLY!

By |October 23rd, 2017|

WORKOUT
“Annie are you Ok?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.
BENCHMARK TRAINING
Girl

“Cindy”

20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Hero

“Joshie”

Complete three rounds for time of:
17.5/12.5kg Dumbbell […]

Oct 21 – Fight Gone Strongman

By |October 21st, 2017|

WORKOUT
Fight Gone Strongman

Run to Fight Gone Bad format, but using some strongman movements like Sandbags, Stones, Tires and Fat Bars. You can take it on solo or team up for this one.

10AM SKILL SESSION – NEXT LEVEL TRAINING
A chance to take on some NZ Fitness League workouts.

MONDAY IS LABOUR DAY
9am Class and 10am Open Gym ONLY 🙂
BIZ TO BIZ

Oct 17 – Yay Burpees

By |October 17th, 2017|

WORKOUT
5 Cycles of:
Max Reps in 3 minutes
3 Burpee
6 Squats
9 KBS 24/16kg.
1 Minute Rest
Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.
BODYCARE
Low Testosterone, Cortisol & CrossFit
I need some advice; an athlete of mine was recently told that his low testosterone readings at his general health check-up could be a result of his “metcons”. The argument […]