Featured Image – “JT” – A HERO WOD In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. #herowod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoakids #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 WOD

1)
a) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.

Complete the HERO WOD JT – 21-15-9 of:
Handstand push-ups
Ring dips
Push-ups

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1)
a) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) CrossFit Algoa’s LITE VARIANT of the HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.Complete the HERO WOD JT – 21-15-9 of:
Piked Push-ups (61cm/floor)
Bar Dips (assisted)
Push-ups (kneeling)

TC = 14 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