Featured Image – CrossFit Algoa Kids having some fun in class! Give your Kids the head start they need in life…come try our CrossFit Algoa Kids class – contact Cindy on 0845086893 or email us at info@algoacrossfit.com for more info!
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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) CrossFit Algoa’s Benchmark WOD…DREAM LAND
Complete the following FT:
21-15-9 of:
Burpees
Pull-ups
15-12-9 of:
BB Facing burpees
C2b pull-ups
12-9-6 of:
Burpee BJO (61cm/51cm)
Bar m-up
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
EXTRAS WOD
Chat to our coaches about completing extras from Tier 1 of our competitors program!
LITE WOD
1) CrossFit Algoa’s Benchmark WOD… DREAM LAND
Complete the following FT:
21-15-9 of:
Burpees
Pull-ups (assisted)
15-12-9 of:
BB Facing burpees (step-over)
C2b Pull-ups (assisted)
12-9-6 of:
Burpee Step Over (61cm/51cm)
Bar M-up (assisted or feet on wall M-up) OR Scale to assisted C2B plus Assisted Bar Dips
TC = 30 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
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