Featured Image – Eva and Anje on some partner wall ball’s while Iain, Deane, and Alwyn watch on at our 2017 Nutritech East Cape Champs. This is much like today’s wall ball volleyball game! #nutritechfit #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 & LITE WOD

a) 20 min of Wall Ball Volley Ball (4,5kg WB)

Score = For Fun

then…

b) CrossFit HQ WOD – 171014

For time:
60 single-leg squats, alternating (LITE – Lunges – alt)
50 wall-ball shots, 20-lb. ball (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)
40 box jumps, 24-in. box (61kg/51kg) (LITE – step-ups)
30 deadlifts, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
20 power cleans, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
10 front squats, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)

TC = 18 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!

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