Featured Image – U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

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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 – “Andy” (CF HQ 170926)

For time, wearing a 20-lb. (9.1kg/6.3kg) vest:
25 thrusters, 115 lb. (52kg/35kg)
50 box jumps, 24 in. (61cm/51cm)
75 deadlifts, 115 lb. (52kg/35kg)
1.5-mile run (2.41km run)
75 deadlifts, 115 lb. (52kg/35kg)
50 box jumps, 24 in. (61cm/51cm)
25 thrusters, 115 lb. (52kg/35kg)

TC = 40 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

CrossFit Algoa’s LITE VARIANT of the HERO WOD – “Andy” (CF HQ 170926)

For time (No weight vest for the Light Program):
25 thrusters, (35kg/22kg)
50 box step overs (61cm/51cm)
75 deadlifts, 115 lb. (35kg/22kg)
1.5-mile run (2.41km run)
75 deadlifts, 115 lb. (35kg/22kg)
50 box step overs (61cm/51cm)
25 thrusters, 115 lb. (35kg/22kg)

TC = 40 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