Partner Workout

Oct 5th – Free Intro Workout

By |October 5th, 2019|


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, […]

Sep 21st – Hold on!

By |September 21st, 2019|


With a partner Row 2000m One partner holding top of deadlift 80/60kg If they put the bar down partners swap roles Once 2k is accumulated Both head out for 1.6 km run. On return complete 21.15.9 reps sharing the work of Deadlift 80/60kg and Box Jumps 24/20″


FREE CROSSFIT CLASS – Sat October 5th @9am.  

The best way to get […]

Sep 14th – Blue September Free Intro Workout

By |September 14th, 2019|


20 Min Partner AMRAP
400m run together
Then sharing the work however you want:
10 Burpee
20 Body Row
30 Push Up/15 Negatives
40 Sit Ups
50 Squats

MaD Member Benefits

Aug 31 – Girl Mash Up!

By |August 31st, 2019|


Girl Mash Up Partner Workout With a partner complete 75 Wall Balls 20/14# to 10/9′ 400m Run together 21 Kettle Bell Swings 24/16kg 12 Pull Ups 30 Clean and Jerks 60/40kg 12 Pull Ups 21 Kettle Bell Swings 24/16kg 400m Run together 75 Wall Balls Share the reps as needed but run together


FREE CROSSFIT CLASS – Sat September 14th @9am

The […]

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 24 – You Go I Go

By |August 24th, 2019|


In teams of Two You Go I Go 8 Rounds For Time (30min time cap) 20/15 cal row (Fitness 15/10 Cal) 10 Burpees over paralette 5 Thrusters 70/50kg (Fitness 50/35kg) You go I go style. Partner A completes a round, partner B rests swap around.


Navy SEALs are looking into the keto diet to be even more effective on missions

“The […]

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 […]

27 Jul – Row and Wall Ball

By |July 27th, 2019|


For time With a partner Row 100 cal 100 wall balls 20/14# to 10/9′ Row 80 cal 80 Wall Balls Row 60 cal 60 Wall Ball Row 40 cal 40 Wall Ball Row 20 cal 20 wall balls


Jun 22nd – Mid Winter Mash Up

By |June 22nd, 2019|


Mid Winter Mash Up Event 1 (Workout 2 2015) 8 Min AMRAP 12 WallBalls 20/14# to 10/9′ 9 Box Jumps 24/20″ 6 Toes To Bar + Max Cal on Bike or Rower One person on the Bike/Rower while the other one does the work, break it up however you want, but must be done in order. Score is Reps + […]

Jun 8 – Lumberjack 20

By |June 8th, 2019|


This is one Jenn has wanted to do for a while so here it is for all of you to enjoy. Do it solo or with a friend 🙂

“Lumberjack 20” 20 Deadlifts 125/82.5kg Run 400m 20 KB swings 32/24kg Run 400m 20 Overhead Squats 52.5/35kg Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box […]