WORKOUT OF THE DAY

Mar 4th – Box Squats

By |March 4th, 2019|

LIFT

Box Back Squats 2 x 12 – Use 55% of your 1 Rep Max Back Squat.

WORKOUT

Performance AMRAP in 5 minutes of: 10 OHS 30/20kg 10 Push Ups 100m Run Rest 3 minutes. Repeat for 2 sets Fitness AMRAP in 5 minutes of: 10 OHS 20/15kg 10 Push Ups/5 Negatives 100m Run Rest 3 minutes. Repeat for 2 sets

BENCHMARK TRAINING

Girl

“Amanda”

Three rounds, […]

Mar 3rd – Sunday Strength Session

By |March 3rd, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Tips for your 1st Open

Get Ready To […]

Mar 2nd – 19.2

By |March 2nd, 2019|

WORKOUT

“CrossFit Games Open Workout 19.2”

8-min. AMRAP + bonus time:   25 toes-to-bars   50 double-unders   15 squat cleans, 61/38kg.*   25 toes-to-bars   50 double-unders   13 squat cleans, 83/52.*

Time extends 4 minutes each time round is completed. 

*Reps decrease. Load increases.

Don’t worry we will explain the workout before we start and there is also a another option on offer […]

Mar 1 – Power Snatch Friday

By |March 1st, 2019|

LIFT

Power Snatch 3 x 5 – Work up to a heavy triple.

WORKOUT

Performance 12 Min EMOM – 24/16kg ODD 5 KB 1 Arm Swing Right 5 KB Press Rt 5 KB OHS Rt EVEN 5 KB 1 Arm Swing Left 5 KB Press Lt 5 KB OHS Lt Fitness 12 Min EMOM– 20/12kg ODD 5 KB 1 Arm Swing Right […]

Feb 28 – Run medley

By |February 28th, 2019|

WORKOUT

Performance 600 meter run 21 DB 1 arm Push Press 20/15kg 18 Toe to Bar 15 Front Squat (body weight) 12 DB 1 arm Push Press 9 Toe to Bar 800 meter run 9 DB 1 arm Push Press 12 Toe to Bar 15 Front Squat 18 DB 1 arm Push Press 21 Toe to Bar 600 meter run […]

Feb 27 – Speeeed Beeench

By |February 27th, 2019|

LIFT

Speed Bench – 3 Position. 3 reps at each grip position x 3 Narrow, Normal, Wide

WORKOUT

Performance 15 Minute AMRAP 8 KB Swings 24/16kg 8 WallBalls 20/14# to 10′ 8 Knees To Elbow Fitness 15 Minute AMRAP 8 KB Russian Swings 24/16kg 8 WallBalls 20/14# to 9′ 8 Sit Ups

MaD Member Benefits

Feb 26 – Pause Squat Doubles

By |February 26th, 2019|

LIFT

Pause Back Squat 2 x 6 – 3 second hold in the bottom. Use 70-75-80-85-90-95% of your 1 Rep Max or if new work up to a heavy double.

WORKOUT

Performance 12 Minute AMRAP 12 Box Jumps 24/20″ 6 Thrusters 40/30kg 6 Bar Facing Burpees Fitness 12 Minute AMRAP 12 Box Jumps 20/12″ 6 Thrusters 30/20kg 6 Burpees

NUTRITION

Feb 25 – Clean Complex Monday. 2019 Open Info

By |February 25th, 2019|

LIFT

Clean and Jerk Complex PCn + FS + CN + Jerk

Power Clean (from floor) + Front Squat + Clean + JerkRecord your heaviest 5 sets.

WORKOUT

Performance 10 Min AMRAP 5 Front Squats 50/35kg 10 KB Swings 24/16kg 15 Burpees Run 200m Fitness 10 Min AMRAP 5 Front Squats 35/25kg 10 Russian KB Swings 24/16kg 15 Burpees Run 200m

2019 CrossFit Games Open […]

Feb 24th – 41° Weightlifting Club Olympic Weightlifting Competition

By |February 24th, 2019|

WEIGHTLIFTING

First comp of 2019, lifting starts at 10am, come and support your local lifters.

SUNDAY READING/WATCHING

Pushing The Knees Out In The Snatch and Clean

“In the starting position and first pull of the snatch and clean, we want to push the knees out inside the arms. This serves 3 important purposes:   First, it opens the hips to allow freer movement […]

Feb 23 – Eva 4 Eva or CFG 19.1

By |February 23rd, 2019|

WORKOUT

Eva 5 Rounds for time of: 

Run 800 meters

30 Kettlebell swings (32/24kg)

30 Pull-ups

Can be done as a partner workout, one working at a time.

Eva Twardokens—was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout “Eva.” Her injuries have placed her in the ICU, currently […]