Angela getting on the other side of the camera for a change 🙂
Pic: Cera Lai

Hero month is here!!

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Hero WoD: "Scotty" 

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 Complet As Many Rounds As Possible In 11 Minutes

of:

5 Deadlifts (142.5 / 100 kg)

17 Wall Ball Shots (9 / 6 kg, 10ft)

18 Burpees

• This WoD was created to honour Firefighter Scott “Scotty” Deem, 31, of San Antonio, Texas. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Click here to see the first time this posted on .Com & read about Scotty.
• Heavy one to kick off your week. This packs a punch!! The deadlift needs to be moved quickly so your max lift should be well above the prescribed numbers written above! Go unbroken on those Wall Balls & move fast. This is only 11 minutes long. No time for game plans and pacing!
• Lets go!!
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of ROUNDS to Beyond The Whiteboard.

Long video but worth the watch.

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'Hero' Month is now in full flow!

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

Scores. "scotty" 21/8/17