Featured Image – Iain and Leonard (left) get ready for the scaled Run, Swim, Run, Burpee, Repeat Beach Event at the 2017 NECC, while Intern Coach Jeanine takes some FB live footage, Coach Deane has a stare-down with Iain, Coach Dave fuels himself (as per usual) and Head Judge Lawrence calls an instruction!

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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)
a) Strict Dips RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Push-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) CrossFit HQ WOD – 170916

For Time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

(NB 15 ft = 4.54m)
Class SUB for Hip Extension – Hip Thruster (20kg/10kg)

TC = 15 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

1)
a) Strict Bar Dips (assisted) RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Push-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 170916

For Time:
50 Hip lifts
15 Rope Pulls – Lying to standing
40 Hip lifts
12 Rope Pulls – Lying to standing
30 Hip lifts
9 Rope Pulls – Lying to standing
20 Hip lifts
6 Rope Pulls – Lying to standing
10 Hip lifts
3 Rope Pulls – Lying to standing

(NB 15 ft = 4.54m)
Class SUB for Hip Extension – Hip Thruster (20kg/10kg)

TC = 15 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