Named Workouts

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 […]

Oct 13 – It’s Friday the 13th. You know what that means :-)

By |October 13th, 2017|

WORKOUT – BaD Medicine
We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout we keep for days like these.

“Bad Medicine”

Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball, can be scaled to front squats

Hold on to […]

Oct 4 – Tabata Something Else

By |October 4th, 2017|

LIFT
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.

THIS IS THE START OF A NEW CYCLE SO RESET YOUR START WEIGHTS.
WORKOUT
“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.

The first 8 intervals are pull-ups, the second […]

Sep 30 – Team Chelsea and Open Gym at 10am

By |September 30th, 2017|

WORKOUT
“Team Chelsea”

Partners alternate exercises.

AMRAP for 30 minutes: 5 Pull Ups 10 Push Ups 15 Squats.

For 30 min do 5 Pull-ups, 10 Push-ups and 15 Squats.
A does Pull ups then B does Push Ups the A does Squats then B does Pull Ups etc.
OPEN GYM @ 10am
OPEN GYM RULES

Have a plan.
Know what workout you want to do or lift […]

Sep 27 – Spooky :-)

By |September 27th, 2017|

WORKOUT
“The Ghost”

6 RFR (Rounds For Reps)

1 min Row (Cal)

1 min Burpees

1 min Double Unders (Scale to singles if required)

1 min REST

The score is for each movement.
EVENTS
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with […]

Sep 21 – “A few of my (Yvette’s) favorite things”

By |September 21st, 2017|

Yvette’s last sessions at MaD today, so she came up with this “fun” workout for you, enjoy 🙂 We will miss having Yvette in the gym as she heads off to start a new phase as a Firefighter in the NZ Fire Service, good luck and best wishes from all of us at MaD.
WORKOUT
Performance
25 Minute AMRAP
2 Rope Climbs
10 Deadlifts 100/70kg
15 […]

Sep 19 – Pull, Push, Jump, Swing, Throw

By |September 19th, 2017|

WORKOUT
Performance
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Pull Up,
Push Up,
Box Jump 24/20 inch,
KB Swing 24/16kg,
WallBall 20/14# to 10/9’
Start on any movement, break it up any way you want

Fitness
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Body Rows
Push Ups or 25 Negatives,
Box Jump 24/20 inch, step ups Ok
Russian KB Swing 24/16kg,
WallBall 14/10# to 10/9’
Start on any movement, break it up […]

Sep 18 – Grrrrrrrrrrrrrr

By |September 18th, 2017|

WORKOUT
“The Bear”

5 Rounds for max load

7 sets of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

No resting the bar on the ground.

Break up or combine movements any way as long as all movements are complete range of motion.

BENCHMARK TRAINING
Games

11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg)

Scaling options HERE.

Hero

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 […]

Sep 16 – Partner “Exhaust Pipe”

By |September 16th, 2017|

WORKOUT
Partner “Exhaust Pipe”
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead 15/10kg
100 Box Jump Overs 24/20″ (Lengthways)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torward’s their total. Designated resting positions:

Burpees – Single Dumbbell extended […]

Sep 12 – Time for Tabata This

By |September 12th, 2017|

LIFT
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
“Tabata This”

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be […]