Featured Image – A farewell photo with Bianca (back left, 2nd from the end) after our Friday 9am class…Bianca heads back to France where she is currently working! Thanks for joining us for the past 5 weeks Bianca! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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 WOD

1) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings, 2 pood (32kg/24kg)
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

TC = 25 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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)
Scaling – Pull-up Bar Rope Pull-ups (leg assisted)
Scaling – Box sitting leg positioning and stand

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings (24kg/16kg)
25 sit-ups
25 supermans
25 hanging knee raises

TC = 25 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