Featured Image – Most of our CrossFit Algoa Coaches and Intern Coaches at our End of Year Christmas Party and Prize Giving (From Left Eva, Deane, Aidan, Sam, Dave, Cindy, Grant and Emlyn…with Jeanine and Celeste who could not make the event). What a great team!!!!!!

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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’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups
50 calorie Row
100 OHS
50 Box Jumps
25 Pull-ups

Men use a 45-lb. (20kg) barbell and 24-in. (61cm) box
Women use a 45-lb. (20kg) barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

EXTRAS WOD

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

LITE WOD

1) CrossFit HQ’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups (assisted)
50 calorie Row Or 50 SDHP (16kg/13kg)
100 OHS
50 Step-ups
25 Pull-ups (assisted)

Men use a 15kg barbell and 24-in. (61cm) box
Women use a 15kg barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

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