Featured Image – Coach Deane putting the class through some Oly Drills before yesterday’s “FUN” Wod!

#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) Practice Double Unders
* If you are proficient at DU’s then practice Triple Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Double-Unders
5 Bar Muscle-ups
10 C2B Pull-ups
15 Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Practice Single Unders
* If you are proficient at SU’s then practice Double Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Single-Unders
5 C2B Pull-ups (C2B assisted)
10 Push-ups (toes/kneeling)
15 Pull-ups (assisted)

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