Featured Image – Wednesday 16:00 class on the Mike Burgener’s “Junkyard Dog Warmup” – Always a great fun way to get warm! Check Josh in mid-flight! #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) Skill:
Burpees
RR’s
Thrusters
Step-ups/BJ’s
KB Swing
Sit-ups

2) Transformation Challenge Members to complete Test 1, 2 or 3, whichever missed

for the Rest…who have completed all the testing!

a) In Groups of 6 Complete the following for 4 Rounds (24 min):
Athlete 1 – 1 min Row/Airbike (Xebex) Max Calories
Athlete 2 – 1 min Rest
Athlete 3 – 1 min Front Squats (from Floor) (60kg/40kg)
Athlete 4 – 1 min Rest
Athlete 5 – 1 min L-sit (1 sec = 1 rep)
Athlete 6 – 1 min Rest
Then 6 moves to 1, 1 moves to 2 etc…

Score = For Max Reps

EXTRAS WOD

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

LITE WOD

1) Skill:
Burpees
RR’s
Thrusters
Step-ups/BJ’s
KB Swing
Sit-ups

2) Transformation Challenge Members to complete Test 1, 2 or 3, whichever missed

for the Rest…who have completed all the testing!

a) In Groups of 6 Complete the following for 4 Rounds (24 min):
Athlete 1 – 1 min Row/Airbike (Xebex) Max Calories
Athlete 2 – 1 min Rest
Athlete 3 – 1 min Front Squat (40kg/25kg); Transf Chall – Airsquats
Athlete 4 – 1 min Rest
Athlete 5 – 1 min Front Bridge (1 sec = 1 rep)
Athlete 6 – 1 min Rest
Then 6 moves to 1, 1 moves to 2 etc…

Score = For Max 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