Featured Image – This weekend the East Regional, South Regional and Europe Regional is taking place! Be sure to catch all the action at games.crossfit.com. The team competition has been reduced to 4 person Teams and here in the featured image is the new 358-lb (162kg) Worm (Image courtesy of CrossFit, Inc.)

#CrossFitRegionals #EastRegional #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #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 and LITE WOD’s

1) CrossFit Regionals 2017 – Event 3 (https://games.crossfit.com/workouts/regionals/2017)

For time:
100-ft. (30.48m) dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. (4.57m) rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. (30.48m) dumbbell overhead walking lunge

Men use an 80-lb. (36kg) dumbbell and 30-lb. (13.6kg) ball.
Women use a 55-lb. (25kg) dumbbell and 20-lb. (9.1kg) ball.

LITE –
Men use an (25kg) dumbbell ; (9.1kg) ball ; Single-Unders ; 30 Lying to Standing Rope Pulls
Women use a (15kg) dumbbell ; (6.3kg) ball ; Single-Unders ; 30 Lying to Standing Rope Pulls

Time cap: 16 minutes

Score = Time/TC pus 1 sec/rep missed

then…

2) CrossFit Regionals 2017 – Event 6 (https://games.crossfit.com/workouts/regionals/2017)

For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Men use a 30-in. box (76cm) and a 150-lb. (68kg) bag
Women use a 24-in. box (61cm) and a 100-lb. (45kg) bag
NB – On Burpee BJO vaulting over box allowed and stepping up and down allowed on burpee, double foot take off on jump, must go over the box)

LITE –

25/20 cal. Bike; BB Facing Burpees (step-over); Sandbag Cleans (40kg/30kg)

Time cap: 6 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 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