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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit HQ’s WOD – Friday 170714

For time:
50 box jumps, 30-in. box (76cm/61cm)
50 kettlebell swings, 2 pood (32kg/24kg)
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball (13.6kg/9.1kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min X-Bridge (left)
2 min X-Bridge (right)
1 min L-sit Hold
(*partition as you please)

Score = Time

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – Friday 170714

For time:
50 Step Ups (61cm/51cm)
50 kettlebell swings (20kg/16kg)
50 hanging knee raises
50 wall-ball shots (7.5kg/6.3kg)
50 burpees

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following Hold Times :
2 min Side-Bridge (left)
2 min Side-Bridge (right)
1 min Tuck-sit Hold
(*partition as you please)

Score = Time

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Foam Roll/Trigger/Warm-up/Mobilise/Activate