Featured Image – Anje hitting kipping muscle-ups, and in doubles too, for the first time on Open Workout 18.3! Excellent work Anje and also to everyone who completed this tough WOD!

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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) AMRAP the following ladder of 2-4-6-8-10-12 etc.. for 7 minutes:
Pistols (alternating)
STOH (70kg/52kg)

Score = Total Reps

then…

2) AMRAP the following for 12 minutes:

200 m Run
15 Box Jumps (61cm/51cm)
10 Power Snatches (52kg/35kg)

Score = Total reps

EXTRAS

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

LITE WOD

1) AMRAP the following ladder of 2-4-6-8-10-12 etc.. for 7 minutes:
Lunges (alternating)
STOH (45kg/25kg)

Score = Total Reps

then…

2) AMRAP the following for 12 minutes:

200 m Run
15 Step Ups (61cm/51cm)
10 Power Snatches (35kg/25kg)

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