Featured Image – CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin, a friend and member of CrossFit Algoa and CrossFit East London passed away tragically in a motor vehicle accident on 29/6/16. Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Today is his Birthday, so we celebrate his life with a memorial WOD today! RIP Thorin – we will miss you!!!!!
Thorin’s Birthday 26 June 2017 and passed away 29 June 2017

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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

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

LITE VARIANT for “THORIN” – 24 min AMRAP of:
200 m Plate Carry (10kg/5kg)
6 Squat Snatch (45kg/25kg)
24 Push-ups (kneeling)
26 Pull-ups (assisted)

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