Featured Image – Some of our smaller CrossFit Algoa Kids having some fun on the jumping castle at our Christmas Party/Year End Function!
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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) AMRAP 10:
1st min – AMRAP Pistols (alternating)
2nd min – AMRAP T2B

Score = Total Reps

then…

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (40kgx1/25kgx1)
120 DU’s

TC = 6 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!

“LITE” WOD

1) AMRAP 10:
1st min – AMRAP Lunges (alternating)
2nd min – AMRAP Hanging Knee Raises

Score = Total Reps

then..

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (25kgx1/15kgx1)
120 Single Under’s

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

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