Featured Image – A good recovery meal at our Bring and Braai at our “Friday Night Lights” for Open Workout 18.5! Fun times!!

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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) All those needing to Test/Re-Test on Open Workout 18.5 please complete today!

OR

1) 5 Front Squats (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) AMRAP the following for 10 min (BB – 61kg/43kg):
4 Power Clean
3 Front Squat
2 Push Press
1 Thruster

Score = Total Reps

EXTRAS

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

LITE WOD

1) All those needing to Test/Re-Test on Open Workout 18.5 please complete today!

OR

1) 5 Front Squats (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) AMRAP the following for 10 min (BB – 40kg/26kg):
4 Power Clean
3 Front Squat
2 Push Press
1 Thruster

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@algoacrossfit.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