Featured Image – Set-up for The Beach at the NECC 2017…comps takes alot of hard work…literally!! Here coach Deane and I, with the #snowleopard, moving over a ton of sandbags a few times, for set-up early on Friday am. Thank you to all our coaches, members and all other helpers who helped over the 5 days with set-up, judging, breakdown etc.!

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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

NECC 2017 RX Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s (over yoke) (10kg/7.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 C2B Pull-up’s
* Partner Deadlift Holds (135kg – 80kg/55kg OR 140kg – 80kg/60kg) (M/F Pairs)

160 Partner Deadlifts (135kg – 80kg/55kg OR 140kg – 80kg/60kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Jump Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds HS

120 HSPU’s
*1x Partner Holds HS against another partner

NB – Partition reps as needed!

TC = 30 min (Test time cap – 800 reps x 2s/rep = 26.67 at 2 sec/rep)

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

NECC 2017 SCALED Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s over yoke) (7.5kg/4.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 Ring Rows (see standards previous years)
* Partner Deadlift Holds (100kg – 60kg/40kg) (M/F Pairs)

160 Partner Deadlifts (100kg – 60kg/40kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Step Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds Push-up (top position)

120 Push Press/Jerk – DB (20kg/10kg)
*1x Partner Holds Push-up (top position)

NB – Partition reps as needed!

TC = 30 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