Featured Image – Yesterday’s Public Holiday WOD class…awesome work ladies and gents!!

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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) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean

Score = Load (Sum of max load achieved for 5, 3 and 1 i.e. 100kg + 110kg + 125kg = 335kg)

then…

2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)

Rx’d Workout (In Teams of 2)

For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 20kg/13kg)
100 toes-to-bars, total

Time cap: None
Tiebreak: None

Score = Time

EXTRAS WOD

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

LITE WOD

1) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean

Score = Load (Sum of max load achieved for 5, 3 and 1)

then…

2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)

Scaled Workout (In Teams of 2)

For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 16kg/10kg)
100 hanging knee raises, total

Time cap: None
Tiebreak: None

Score = Time

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