Featured Image – Braaimaster Willie on the braai this past weekend at our “Climb the Mountain” Fundraising Comp! A big thank you goes out to our whole CrossFit Algoa Community who are always keen to help out and put in the work both in and out of the Box!!

#crossfitcommunity #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoa #nutritechfit #trainlikeapro #gounbroken #iamnutritechfit #reeboksa #nano8 #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #itensityonline #futuretech #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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

Complete 2 Rnds (30 min) of the following for Max Reps:
2 min AMRAP – Sled Pull (45kg/30kg) (m) (LITE – 30kg/20kg)
2 min AMRAP – Farmers Walk (m) (60kgx2/40kgx2) (LITE – 40kgx2/25kgx2)
2 min AMRAP – HS Walk (m) (LITE – Wall Walks or Bear Walk)
2 min AMRAP – Thrusters (50kg/35kg) (LITE – 35kg/22kg)
2 min AMRAP – HSPU (LITE – Piked Push-ups 61cm/floor)
2 min AMRAP – Burpee BJO (61cm/51cm) (LITE – BB Facing Burpees – jump over)
2 min AMRAP – Muscle-ups (LITE – Assisted Pull-ups)
2 min REST

1 m = 1 rep
NB Wall Walk – 1 rep is 3 m

Score = Total Reps

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