Featured Image – Rob and Elandre (backgorund) in their “ORP’s” (Optimal Recovery Positions) after yesterday’s Rowing and Double-Under intervals! Well done to all who completed yesterday’s 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 and LITE WOD’s

1) 50 Thrusters (45kg/30kg) FT but EMOM complete 5 BB Facing Burpees (starting BBF burpees at 0 min)
(LITE – 30kg/20kg and 4 BB Facing Burpees – step over allowed)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Regionals 2017 – Event 1 (https://games.crossfit.com/workouts/regionals/2017)

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. (9.1kg) vest
Women wear a 14-lb. (6.3kg) vest

LITE – 1 km Run; Piked Push-ups (61cm/floor); C2B Pullups (assisted); no weight vest

Time cap: 25 minutes

Score = Time/TC pus 1 sec/rep missed

EXTRAS WOD

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

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