Featured Image – Grant (moving away), Jason and Paul getting in some tough walking sandbag lunges…during our class simulation of the NECC 2017 Team Finals! A tough but Fun Team WOD!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 –
Event 1: 9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. (43kg) barbell
Women use 65-lb. (29.5kg) barbell

Time cap: None
Score = Time

then…

2) Complete 10 Rnds of the following FT:
200 m Run
40 DU’s

TC = 16 min

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’s

1) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 (or if alone complete alone) –
Event 1: 9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 65-lb. (29.5kg) barbell
Women use 45-lb. (20kg) barbell

Time cap: None
Score = Time

then…

2) Complete 10 Rnds of the following FT:
150 m Run
40 Single Unders

TC = 16 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