Featured Image – Brad and Celeste climbing over Fort Frederick via the Cargo Net on the Nutritech East Cape Champs Trail Run/Obstacle course event!

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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

1) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
21/15 Cal Row OR CLASS SUB 25/20 SDHP (20kg/12kg)
15/12 Cal Bike OR CLASS SUB 200 m Run
9 Burpee BJO – vault allowed (76cm/61cm)
6 Sandbag Cleans (60kg/40kg)
30 DU’s

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 min)

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Please chat to our coaches for extras from T1 of our Competitors Programming!

LITE WOD

1) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
15/12 Cal Row OR CLASS SUB 20/17 SDHP (16kg/10kg)
12/9 Cal Bike OR CLASS SUB 100m Run
9 Burpee Step Over – vault allowed (61cm/51cm)
6 Sandbag Cleans (40kg/30kg)
30 Single-Unders

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 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