Featured Image – Get down to CrossFit Algoa (56 3rd Avenue Newton Park), watch or even better, join in on the action!! Boerie rolls, fruit salad, currie, refreshments and our very own blend of coffee “Sweet & Strong” from Urban Espress will be on sale!

It’s not too late to enter, you can enter today still!! The workouts can be done by any partly active healthy person…so come support Dave and Eva get to the Reebok CrossFit Games and have some FUN! Details at: https://crossfitalgoa.com/climb-the-mountain-comp/

IF YOU DO NOT LIVE IN PE…you can still get involved in the ONLINE version of the Competition. You have until Monday 24:00 to register and submit your scores! (Image courtesy of @natrefphoto)

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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) In Teams of 2, complete…

Climb the Mountain 1 and Climb the Mountain 2 (Fundraiser Competition to get Dave and Eva to the Reebok CrossFit Games 2018)

Click here for Full Workout descriptions and video explanation!!

RX’ED

Climb the Mountain 1:
9 min AMRAP of Burpee Muscle-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 30kg/20kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

INTERMEDIATE

Climb the Mountain 1:
9 min AMRAP of Burpee Pull-ups

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (61cm/51cm and 20kg/10kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

SCALED

Climb the Mountain 1:
9 min AMRAP of Burpees and Jumping Pull-ups (1 Burpee + 4 Jumping PU = 1 rep)

Score = Total Reps

There is a 2 min transition into…

Climb the Mountain 2:
9 min AMRAP of weighted Box Step-overs (51cm/51cm and 10kg/5kg)

Score = Total Reps
(NB – either Climb the Mountain 1 or 2 may be completed 1st followed by the other)

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/.

Foam Roll/Trigger/Warm-up/Mobilise/Activate