Featured Post & Image – Repost from the CrossFit Games… #TBT – Original Nasty Girl and 2011 Spirit of the Games Award winner @anniekimiko. Sakamoto has been to the CrossFit Games five times – once on a team, twice as an individual and twice in the Masters Women 40-44 division, where she finished second in 2016 and third this year.#CrossFitGames #CrossFit # CrossFitWomen #CrossFitMasters (Image and Post courtesy of CrossFit, Inc.)

_______________________________________________________________________________

The Nasty Girl Workout “Annie” is named after Annie Sakamoto! It consists of a couplet of Double-Unders and Sit-ups of 50-40-30-20-10 each for time.

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #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

RX & LITE WOD’s

a) In Teams of 10:
AMRAP the following for 12 min:
5 Tyre Flips (In pairs i.e. 1 flip each per pair) (270kg/180kg) (LITE – 3 people per flip)
10 Synchro Tyre Box Jumps (synchronisation is at top) (LITE – Step-ups)

Score = Total Reps

then…FOR ALL THOSE WHO MISSED YESTERDAY’S WOD COMPLETE (B)! FOR THOSE WHO DID DO IT, CHAT TO THE COACHES ON WORKING SOME WEAKNESSES!

b) 200 m (20 m x 10) Sled Pull with a Rope (standing using arms & legs, no walking backwards is allowed – 2-3 athletes pull at a time!)

Score = Time

EXTRAS WOD

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

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