Featured Image – COACH AIDAN ASKS IF YOU HAVE YOU SET YOUR GOALS FOR 2018 YET? If you have not don’t stress, we will get to these in class next week…in the mean time you can review our News Post on the 1st by clicking on the following link…https://crossfitalgoa.com/2018/01/01/setting-goals-for-2018/

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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

1) CrossFit HQ WOD (171109)

5 Rounds for time of:
15 DB Thrusters (22.5kgx2/15kgx2)
50 DU’s
3 Rope climb (4.57m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (32kg/20kg)
30 sec Side Bridge (x) – each side
20 GHD Hip Extensions (Sub – 20 Hip Thrusters 25kg/15kg bumper plate)

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD (171109)

5 Rounds for time of:
15 DB Thrusters (15kgx2/10kgx2)
50 Single Unders
9 Rope Pulls – lying to standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (20kg/12kg)
30 sec Side Bridge – each side
20 Hip Thrusters 15kg/10kg bumper plate

Score = Total 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