Featured Image – Jameel, composing himself before the next minute on Tuesday’s “Death by Burpee Ladder”, with Paul and the rest of the 9am class in the background. Great work to everyone who completed this tough WOD!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #crossfitgames #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

RX’ED WOD

1) Complete the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
2 pood (32kg/24kg) KB swing, 30 reps
30 pullups

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD:

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

“LITE” WOD

1) Complete CrossFit Algoa’s LITE VARIANT of the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
30 KB swing (24kg/16kg)
30 Pullups (Assisted)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

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