Featured Image – Marco on some Wall Ball’s! This was from Saturday’s tough CrossFit HQ WOD that we hit! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) Clean (squat) and Jerk (split)
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
5 rope climbs, 15-ft. rope (4.5m)
75 thrusters, 75 lb. (34kg/20kg)
50 dips
5 rope climbs, 15-ft. rope (4.5m)
50 overhead squats, 75 lb. (34kg/20kg)
75 sit-ups
5 rope climbs, 15-ft. rope (4.5m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
3 Rope Climbs
50 Thrusters
30 Dips
3 Rope Climbs
30 OHS
50 Sit-ups
3 Rope Climbs

EXTRAS

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

LITE WOD

1) Power Clean, Front Squat and Push Press
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
15 Rope Pulls Lying to Standing
75 thrusters (22kg/15kg)
50 dips (assisted)
5 Rope Pulls Lying to Standing
50 overhead squats (22kg/15kg)
75 sit-ups
15 Rope Pulls Lying to Standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
8 Rope Pulls
50 Thrusters
30 Dips
8 Rope Climbs
30 OHS
50 Sit-ups
8 Rope Pulls

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