Featured Image – Big Mike and Eva Senior, our tallest and shortest adult members!! Ever think that you are not the right person to CrossFit, that it will be too hard for you? Our members come in all shapes, sizes and fitness levels, yet they all share the same drive in wanting to “improve” themselves. Some want to lose body fat, some want to get fitter, some want to be able to play sport with their kids etc etc…all our members are on a fun journey of regular CrossFit training to improve their needs, to improve themselves as people, whilst having loads of fun! Why not come try out our free Introductory Classes to see what we are all about at CrossFit Algoa? 

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit HQ WOD – 180110

Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Men: 95 lb. (43kg)
Women: 75 lb. (34kg)

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (9.1kg/6.3kg)
Even Min – BB Facing Burpees

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Score = Total Reps

See Scaling Options below…
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. (3.65m) rope

Men: 75 lb. (34kg) Women: 55 lb. (25kg)

Score = Total Reps

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing

Men: 45 lb. (20kg)
Women: 35 lb. (15kg

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (6.3kg/9.1kg)
Even Min – BB Facing Burpees (empty bar)

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