Featured Image – Eva working on some Deficit Handstand Push-ups….Eva and Dave partake in the Age group Online Qualifyer for their respective Masters divisions of the Reebok CrossFit Games this weekend, from Friday to Monday.

#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)
a) Thruster 3-3-3-3-3

Score = For Max Load

b) Thruster 1 x 10

Score = Load

Then…

2) 10-9-8-7-6-5-4-3-2-1 FT of:
Thruster (43kg/30kg)
Power Snatch (43kg/30kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1)
a) Thruster 3-3-3-3-3

Score = For Max Load

b) Thruster 1 x 10

Score = Load

Then…

2) 10-9-8-7-6-5-4-3-2-1 FT of:
Thruster (30kg/20kg)
Power Snatch (30kg/20kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

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