Featured Image – Okkert during the run on Triple 3…looking for cars! Great work to all who completed this tough benchmark wod yesterday!

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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) Practice kipping Pull-ups

Score = For Quality

then…

2) Regionals 2018, Event 3 Individuals (https://games.crossfit.com/workouts/regionals/2018)

For time:
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
36 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs)
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
45 single-leg squats
Handstand walk (Up stairs, down ramp, up ramp down stairs)
9 muscle-ups
Handstand walk (Up stairs, down ramp, up ramp down stairs)
54 single-leg squats

Extended Class Time Cap = 20 minutes

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) Practice kipping Pull-ups (assisted)

Score = For Quality

then…

2) CrossFit Algoa LITE VARIANTS for Regionals 2018, Event 3 Individuals

For time:
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
36 Lunges (alternating)
3 Wall Walks
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
45 Lunges (alternating)
3 Wall Walks
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
3 Wall Walks
54 Lunges (alternating)

NB – Further scaling for Wall Walks (20 m Bear Walk)

Extended Class Time Cap = 20 minutes

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