Deadlift

04 Apr 2015 – Déjà vu WOD

The boys getting ready for their deadlifts in our Throwdown Final!

A) 5 rounds for time:
6 Deadlifts
9 Box jumps (24/20")
12 Toes to bar

B) Beyond the Whiteboard Fitness Level Workout: 'Speed'*
Row 250m
Or
Row 500m
*Choose one you have not logged on BTWB

Don't Forget the Easter Schedule this Weekend!

Saturday 4 April
9 am and 12.30 pm classes (Regular Schedule)

Sunday 5 April
No Classes

Monday 6 April
10 am and 11 am classes (Sunday Schedule) 

13 Mar 2015 – Throwdown Reminder

GET READY TO THROWDOWN – SATURDAY 14 MARCH, FROM 12.30 PM

Excited for Saturday's team throwdown?! We are!

The fun will kick off at 12.30 pm. We'll have three WODs (find more info on the WODs here), a Big, Bad, Final Event and post-comp beverages. 

So we can put everyone in teams, we need to double double confirm numbers. So far, I have the following people taking part:

Sanju
Panos
Andreea
Arnie
Dodge
Luke
Alex Lee
Sophie
Kunal
Niyanta
Phil G

If your name is not on the list, and you'd like to take part, email Coach Maria ASAP.

If your name is on the list and for some reason you can no longer attend, email Coach Maria ASAP

If your name is on the list, and you're still planning to take part, email Coach Maria a funny cat video ASAP. She gets a kick out of those things.

If for some reason you can't compete, but you're still free for an hour or so to come down, come down! Cheer on your fellow athletes and help us judge! 

NB There will be no 9 am class on Saturday


WORKOUT OF THE DAY

A) Beginner
A1) Sumo deadlift: 6 x 3 *Add load as technique allows
A2) Vertical push (down)

A) Intermediate & Advanced
A1) Sumo deadlift: 2-3 reps @ 85-95%+, totalling 14 - 20 reps
A2) Vertical push (down)

B) All Athletes
In teams of 2:
12 minute AMRAP
15 Wall balls (9/6 kg)
10 Box jumps (24/20")
5 Deadlifts (125/80 kg)

One partner completes a full round, followed by the other partner

30 Sept 2014 – Re-Visiting Open 11.2

The Post-BroSesh re-fuel, complete with the double swan pose

WORKOUT OF THE DAY

A) Deadlift Technique

B) CrossFit Open 11.2

Let me introduce you to your hamstrings. You'll be very aware of them for the next few days...

15 minute AMRAP:
9 Deadlifts 70 / 50 kg
12 Push-ups
15 Tyre jumps

C) Mash Party!

* Be sure to log your results in Beyond the Whiteboard!