Featured Image –  From left Anneke, Jemima and Jay helping each other through the WOD (workout of the day)! Fun times!

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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) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 BB Facing Burpees

Score = Load (note reps achieved on BB Facing Burpees – out of 70)

then…

2) AMRAP 14 min
15 Ring Dips
20 Box Jump Overs (61cm/51cm)
15 Power Snatch (35kg/25kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 Burpees

Score = Load (note reps achieved on Burpees – out of 70)

then…

2) AMRAP 14 min
15 Bar Dips (assisted)
20 Box Step Overs (61cm/51cm)
15 Power Snatch (25kg/15kg)

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