Featured Image – Our 2017 Nutritech East Cape Champs will be broadcast tonight, at 20:00, on Super Sport 1 on Supersport Showcase – Click Here for more details.

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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 complex E90sO90s:
Power Clean, Hang Squat Clean, 2 Front Squats, 1 Split Jerk

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Complete the following complex E90sO90s:
Power Clean, Hang Power Clean, 3 Front Squats, 1 Push Press

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 4:00-7:00, run 300 meters then do clean and jerks (50kg/30kg)
Rest 1 minute
From 8:00-11:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 12:00-15:00, run 300 meters then do 155-lb. (50kg/30kg) clean and jerks

Score = Total Reps

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