Featured Image – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.

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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) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) Complete the Hero WOD “DT” (BB – 70kg/52kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT – Complete the Hero WOD “DT” (BB – 52kg/36kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 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