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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

RX’ED WOD

1) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (squat) and Jerk (split) 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (9.1kg/6,3kg)
100 DU’s

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (Power clean, Front Squat) and Push Press 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (6,3kg/4.5kg)
100 Singles

Score = Total Reps

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