Named Workouts

Aug 26 – Girl Monday

By |August 26th, 2019|


“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.


Games – “13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, […]

Aug 20 – Hero Tuesday

By |August 20th, 2019|


“Klepto” 4 Rounds For Time: 27 Box Jumps 24/20′ 20 Burpees 11 Cleans 65/45kg Fitness 27 Box step ups 24/20″ 20 Burpees 11 Power Cleans 42.5/30kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained […]

Aug 17 – Free Intro Workout

By |August 17th, 2019|


20 minute AMRAP Partner workout, partners alternate complete rounds 10 Goblet Squats 10 Box Jump Overs 10 HR Push Ups

FREE CROSSFIT CLASS – Sat August 17th @9am

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those […]

Aug 15 – “Fight Club”

By |August 15th, 2019|


Fight Club 3 Rounds For Reps Performance 1min thrusters 42.5/30kg 1min power clean 42.5/30kg 1min box jumps 24/20″ 1min pull ups 1min Cal Row 1min REST Fitness 1min thrusters 30/20kg 1min power clean 30/20kg 1min box step ups 24/20″ 1min body rows 1min Cal Row 1min REST Perform max reps of each movement each minute. Score is total reps.


Hosting […]

Aug 14 – Bring your jump rope

By |August 14th, 2019|


3 Position Snatch

Snatch from: 1. Power Position 2. Above Knee 3. Floor (with pause at Knee) 20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.


Pause Over Head Squat – 3 Second pause at the bottom of each rep. Stay tight. Use 60-70% of your 1 Rep Max or if new build to a challenging […]

Aug 10 – Partner “Jenkins”

By |August 10th, 2019|


“Jenkins” with a partner in 40 minutes complete as many rounds and reps of 50 Burpees 400m run 50 Kettlebell swings 24/16kg 400m run 50 Pull-Ups 400m run 50 push ups 400m run

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the […]

Aug 3rd – Games time

By |August 3rd, 2019|


Event 3 Regionals Partner Workout

In pairs complete the following, one working at a time. 4 x 400m (1 mile run) 50 OHS 50/35kg 100 Sit Ups 150 Double Unders 50 Power Cleans 50/35kg 100 Box Jump Overs 24/20″ (over length of box)

MaD Member Benefits

Jul 31- “The Chief”

By |July 31st, 2019|


Performance “The Chief” Max rounds in 3 minutes of: 3 x 60/43 kg Power Clean 6 x Push Ups 9 x Squat Rest 1 minute – 5 Cycles Only complete rounds count. Fitness Max rounds in 3 minutes of: 3 x 40/30 kg Power Clean 6 x Push Ups 9 x Squat Rest 1 minute – 5 Cycles Only complete […]

Jul 24th – Girl Wednesday

By |July 24th, 2019|


Front Squat 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.


Elizabeth 21-15-9 Power Clean 61/43kg Ring Dips Fitness 21-15-9 Cleans 40/30kg Dips, dip stations, banded, etc

MaD Member Benefits

20 Jul – Busy Saturday

By |July 20th, 2019|


Girl Mash up 50 double unders 50 sit ups 21 thruster 42.5/30kg 21 pull ups 400m run 40 double unders 40 sit up 15 thrusters 15 pull ups 400m run 20 double unders 20 sit ups 6 thrusters 6 pull ups 400m run With a partner break up the reps however you like, run together.


No Open Gym this week […]