Featured Image – Some fun training this past weekend…Saturday’s class post workout, enjoying the sun! #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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses, 95 lb. (43kg/29kg)
50-cal. row or Sub – SDHP 50 (20kg/13kg)
100 double-unders

TC = 20 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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses (30kg/20kg)
50-cal. row or Sub – SDHP 50 (16kg/10kg)
100 double-unders

TC = 20 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