Featured Image – Our normal class schedule resumes today…to view (click here). Coach Deane and Anje on some Turkish Get-ups at the 2017 Nutritech East Cape Champs!

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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) Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 95/65 lb. (43kg/29kg)
35 double-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – Burpee Box Jump Over (61cm/51cm)
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (20kg/13kg)
NB – 1 Cal = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Saled Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 65/45 lb. (29kg/20kg)
35 single-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – BB Facing Burpees
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (16kg/10kg)
NB – 1 Cal = 1 Rep

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