Featured Image – Roxy and Alwyn moving some load on BB Partner Carries on The Hero WOD “KEV”! #herowod #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

1) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

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

RX’ed Workout

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. (43 kg) and Women 29 kg (65 lb.) barbell

Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed

Tiebreak: None

EXTRAS WOD

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

“LITE” WOD

1) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

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

Scaled Workout

For time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 single-unders, each, relay

Men use 65-lb. (29kg) and Women and 20 kg (45 lb. barbell

Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed

Tiebreak: None

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