Featured Image – Yolandi judging Celeste on the Xebex Airbike at our 2017 Nutritech East Cape Champs!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) EMOM 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of 1.5-pood (24kg/16kg) kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of kettlebell snatches (16kg/12kg)
1 minute of sit-ups
1 minute of lunges

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