Featured Image – Dave Castro depicting 3 choices for Open Workout 18.5…the public and fans had the opportunity to vote for their choice of 3 workouts during the early hours of the morning! (Image courtesy of CrossFit, Inc.)
Reminder – Box Bring and Braai for our “Friday Night Lights” and Open Workout 18.5…come catch all the action as our Open Entrants take on Open Workout 18.5! See our email sent yesterday for all the particulars.
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults).
RX And LITE WOD
Open Workout 18.5
Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5
Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 chest-to-bar pull-ups
6 chest-to-bar pull-ups
9 chest-to-bar pull-ups
12 chest-to-bar pull-ups
15 chest-to-bar pull-ups
18 chest-to-bar pull-ups
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar
Women use 45 lb., perform jumping chin-overbar
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar
Girls use 35 lb., perform jumping chin-over-bar
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar
Women use 35 lb., perform jumping chin-overbar
* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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