Featured Image – Coach Deane using his fitness to catch and body surf a wave after our Beach WOD this past weekend!! With CrossFit Training one develops a whole lot of new skills, abilities and fitness! This opens up a world of opportunity for you to experience life in a more fun and physical way each and everyday of your life!! Why not give it a try and contact us today?

Phot0 credit to Renette Kleinhans of @natrefohoto for the awesome picture!

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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) Complete 3 Rnds FT of:
9 Muscle-ups
6 m Handstand Walk (over Regionals 2018 Ramp…up ramp, down stairs, 41 cm)
30 Single-leg Squats (alt.)
6 m Handstand Walk (over Regionals 2018 Ramp…up stairs, down ramp, 41 cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
8 Snatches (90kg/60kg)
8 Burpee Broad Jump (BB stopper to stopper – 110 cm)
10 Snatches (80kg/55kg)
10 Burpee Broad Jump (BB stopper to stopper – 110 cm)
12 Snatches (60kg/40kg)
12 BB Facing Burpees
14 Snatches (50kg/32kg)
14 BB Facing Burpees

TC = 12 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) Complete 3 Rnds FT of:
9 Pull-ups (assisted)
9 Ring Dips (assisted)
3 Wall Walks (or 21 m Bear Walk)
30 Lunges (alt.)
3 Wall Walks (or 21 m Bear Walk)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
8 Snatches (60kg/40kg)
8 BB Facing Burpees (step up/down, step-over)
10 Snatches (55kg/35kg)
10 BB Facing Burpees (step up/down, step-over)
12 Snatches (40kg/25kg)
12 Burpees (step up/down)
14 Snatches (32kg/20kg)
14 Burpees (step up/down)

TC = 12 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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch