MaD CrossFit » Named Workouts

1st WOD at the new space – Feb 6

admin — Sun, 05 Feb 2012 12:53:20 +0000

6pm CLASS ONLY

“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 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises. Post total reps from all 32 intervals to comments.

We are going back in time today, this was the 1st MetCon programed at MaD CrossFit in NZ on Nov 2 2009.

Friday the 13th

admin — Thu, 12 Jan 2012 12:15:12 +0000

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 from our friends at CrossFit King Of Prussia.

“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

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the “person”.

…and don’t forget, the Bon Jovi song “Bad Medicine” will be playing on a loop until you finish.

WOD Jan 7

admin — Fri, 06 Jan 2012 12:00:27 +0000

“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 done in any sequence.

Each exercise is scored by the lowest number of reps or calories on the rower, in each of the eight intervals. During the one minute rest time allowed the clock is kept running. The score is the total of the scores from the five stations.

Read this if you want some top tips on maximising your score.

Compare to Jul 22

Some serious wattage!

Then at 10am we will have Open Gym, pick a skill you want to work at or a workout that you missed and want to make up.

WOD Jan 2

admin — Sun, 01 Jan 2012 12:31:41 +0000

We are Open for the 5pm and 6:30pm classes ONLY.

1st workout of 2012, come in and blow out the cobwebs.

“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
100/75kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

WOD Dec 20

admin — Mon, 19 Dec 2011 12:44:29 +0000

A trip back to this years CrossFit Games Open

Games WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14 lbs to 9′ target)

Description

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Compare to Apr 22

WOD Dec 14

admin — Tue, 13 Dec 2011 12:11:34 +0000

One from this years CrossFit Games Open qualifier: WOD 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70/45kg)
12 Push-ups
15 Box jumps (24/20″)

Description

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Compare to Apr 2.

Due to popular demand, Saturdays Open Gym will run in both sessions. 9am and 10am. Let us know which workout you want to hit. If you don’t know we will decide for you.

WOD Dec 10

admin — Fri, 09 Dec 2011 12:54:17 +0000

Fight Gone Strongman

Prowler Push 68/48

Tire Flip 120/100

Stone Load 50/30

Farmers Carry 24/16

Fat Bar Deadlift 100/60

Teams of 2 in FGB format. Compare to Jul 16

Then at 10am we will work on your Snatch.