Featured Image – HERO WOD “RANDY” – In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008

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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 WOD

If you missed Re-Testing on Tests 1/2/3/4/5/6 you must complete these today! (See Mon – Thurs)

1) Skill:
Snatch

2) The Hero WOD – Randy 75 Snatch (any) FT (34kg/25kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Snatch 3 – EMOM 15 min (65% 1 RM)

Score = Load

EXTRAS

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

LITE WOD

1) Skill:
Snatch

2) CrossFit Algoa’s LITE VARIANT (and TC) of The Hero WOD – Randy 75 Snatch (any) FT (25kg/15kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Power Snatch, OHS 3 – EMOM 15 min (65% 1 RM)

Score = Load

TRANSFORMATION CHALLENGE…

If you missed Re-Testing on Tests 1/2/3 you must complete 1-2 of these today! (See Mon – Wed)

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 women’s field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch