Featured Image – HERO WOD Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

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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) CrossFit HQ WOD (171121 and 100221)

HERO WOD – Garrett

3 rounds for time of:
75 squats
25 ring handstand push-ups (Scaling – HSPU / Assisted HSPU / LITE – Piked Push-ups)
25 L pull-ups (Scaling – Tuck Sit Pull-ups / Assisted Tuck Sit Pull-ups / LITE – Assisted Pull-up’s and Tuck sit for period taken to complete pull-ups)

Score = Time

then…

2) AMRAP 8:
15 Sandbag Burpees
10 Sandbag Cleans (60kg/40kg) (LITE – 40kg/30kg)

Score = Total Reps

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