Featured Image – The HERO WOD “KEV” Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends (Image Courtesy of CrossFit Inc.)

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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

HERO WOD – “Kev” (170906)

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb. (143kg/100kg), each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. (16.7m) partner barbell carry, 315 lb (143kg/100kg) (If alone – 2 x 35kg/ 2 x 25kg DB Farmers Carry)

Score = Total Reps

CrossFit TEAM SERIES

Anyone completing the CrossFit Team Series can complete Events 1 and 2 today. All those not competing will complete these next week also! See the Events here…(https://games.crossfit.com/workouts/teamseries/2017)

You still have time to sign up and complete the Workouts by Monday evening, but you need to start today!

EXTRAS WOD

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

LITE WOD

CrossFit Algoa’s LITE Variant of the HERO WOD – “Kev” (170906)

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, (90kg/58kg), each
9 bar-facing burpees, synchronized
9 Pull-ups, 9 Bar Dips (both assisted), each
55-ft. (16.7m) partner barbell carry, (90kg/58kg)

Score = Total Reps

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