Featured Image – Grant loving the Xebex Airbike! Great piece of conditioning equipment!
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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

Fight Gone Bad – 5 Round Variant!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Min 1 – Wall-ball (9.1kg/6.3kg), 10ft/9ft target. (Reps) (LITE – 6.3kg/4.5kg)
Min 2 – Sumo deadlift high-pull (34kg/25kg) (Reps) (LITE – 6.3kg/4.5kg)
Min 3 – Box Jump (51 cm) (Reps)
Min 4 – Push-press (34kg/25kg) (Reps)
Min 5 – Row (Calories)
REST 1 min

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point

Score = 5 Round Total Reps (Note 3 Rnd score!)

EXTRAS

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

LITE WOD’s

CrossFit Algoa’s LITE VARIANT of Fight Gone Bad – 5 Round Variant!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Min 1 – Wall-ball (6.3kg/4.5kg), 10ft/9ft target. (Reps)
Min 2 – Sumo deadlift high-pull (25kg/15) (Reps) (6.3kg/4.5kg)
Min 3 – Box Jump/Step ups (51 cm/40cm) (Reps)
Min 4 – Push-press (25kg/15kg) (Reps)
Min 5 – Row (Calories)

REST 1 min

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point

Score = 5 Round Total Reps (Note 3 Rnd score!)

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