MaD CrossFit

WOD Mar 10

admin — Tue, 09 Mar 2010 12:08:18 +0000

Snatch 1 x 5

OHS 1 x 15

Finish with:

20-15-10
Burpees
Pull-Ups

WOD Mar 9

admin — Mon, 08 Mar 2010 12:04:32 +0000

Thrusters 3 x 5 (3 Reps x 5 Rounds)

Then:

“Annie”

50-40-30-20-10

Double Unders

and

Sit Ups

WOD Mar 8

admin — Sun, 07 Mar 2010 12:01:00 +0000

Time to get back to some strength work.

Deadlift 5 x 5

Then:

6 Rounds For Time:
5 KB swings – 40% BW
5 burpees

Rest Day Mar 7

admin — Sat, 06 Mar 2010 12:00:18 +0000

Make sure you have all your MaD CrossFit kit for the Gut Buster

Rest and recover!

Unless of course you are joining us for the Gut Buster.

WOD Mar 6

admin — Fri, 05 Mar 2010 12:55:30 +0000

WOD 3 – From the Sectionals at the Arnold Classic in Ohio this weekend.
2 Rounds For Time:
Row 500M
15 Overhead Squat – 95/65lbs
Row 500M
15 Toes-to-Bar

Results will be posted from the Sectional here.

Remember there is a skills session at 10am, today is The Snatch.

Tomorrow some of us are taking on the Gut Buster, you can still register on the day so come out and enjoy the fresh air and veiws as we run around the hills of Wellington.

WOD Mar 5

admin — Thu, 04 Mar 2010 12:49:47 +0000

Another from Georgia

For Time:
21-15-9
Thrusters 43/30kg (95/65lb)
Burpees

Then 30 Deadlifts at 100/70 (225lb/155lb)

This was the last event, Results are here.

WOD Mar 4

admin — Wed, 03 Mar 2010 12:44:13 +0000

This one is from Utah, a little modified to fit with our equipment.

For time:
5, 4, 3, 2, 1
120/80 (263/173) Deadlift
50/33 (115/73) Overhead squat

Between each set of Deadlifts and OHS Dumbbell Farmers Walk 15m (50′) 20/15kg

Sectional Results are here.

WOD Mar 3

admin — Tue, 02 Mar 2010 12:37:56 +0000

Now one from Georgia, a nice little chipper.

For Time (Rx in brackets):
60 KB Swings (1.5/1 pood)
50 Box Jumps 60cm (24″)
40 Wall Balls 20@10′ /14@8′ (20/12lb)
30 Pull-ups
20 Sit-ups (GHD Sit Ups – 2009 Games ROM)
10 Snatches 50/30 (115/65lb squat or power, no press out)
30m (100ft) Overhead Lunge 20/10kg (45/25lb)

Results are here, this was the 2nd event on day one.

WOD Mar 2

admin — Mon, 01 Mar 2010 12:33:38 +0000

Now one from the NZ Sectionals, this was the third WOD on Day One:

10 minute AMRAP (every rep counts as one point)

5 Power Clean 70/50

10 Chin over bar pull up

Results from the sectional are here.

WOD Mar 1

admin — Sun, 28 Feb 2010 12:38:29 +0000

This week we are going to try a few of the workouts from the sectionals taking place around the globe.

First up one from NSW/ACT held last weekend in Sydney.

Run 600m
then 2 Rounds For Time of
30 Deadlfts 80/50
30 DB Swings 25/15 and
30 Ring Push Ups Men 10cm Women 30cm off the ground.

Let us know what you think. You can compare mens times here and womens times here.