Featured Image – Coach Deane pushing hard on our simulation of the Madison Triplet of the 2017 Reebok CrossFit Games! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

WINTER CHALLENGE – This week we Re-test for our Winter Challenge. Those on the “Gains Challenge” must complete all the Tests 1-6 in exactly the same manner (same load, assistance etc.) as you did with the first test (T1). Those on the “Performance Challenge” must ensure they have at least completed Tests 1-6 once. Those on the “Fat Loss” Challenge, please make appointments with Dave to get your body fat % taken! Enjoy the Re-testing!

RX’ED WOD

1) Test 1 – Winter Challenge (Performance) Triple 3 – 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014)

For Time:
3000 m Row or 300 SDHP (20kg/13kg)
300 DU’s
3 Mile Run (4.82km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 1 rep

EXTRAS

None today! I.e. Winter Challenge Test Week
LITE WOD

Test 1 – Winter Challenge (Performance) CrossFit Algoa’s LITE Variant of Triple 3 – 2014 Reebok CrossFit Games…

For Time:
2000 m Row or 200 SDHP (16kg/10kg)
300 Single Under’s
2 Mile Run (3.21km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 1 rep

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch