Featured Image – Bob cleaning a 60kg Sandbag in Saturday’s Team WOD of Men vs Women, with Kuno, Prabshan, Richard and Rob in support!
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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) Practice Kipping Pull-up’s

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 DU
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (9.1kg/6.3kg)

**10m = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Assisted Kipping Pull-up’s (Or Kipping Ring Rows)

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 Single-Unders
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (6.3kg/4.5kg)

** 10m = 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