Featured Image – Coach Deane and Caleb hitting yesterday’s CrossFit Algoa Memorial WOD for Thorin!! Well done to all who completed this tough WOD…a great way to remember Thorin!

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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 & LITE WOD’s

#TakeMeToTheGames Workout 2 & 3…

WOD 2A:
Complete 21-15-9 of the following for time:
Clusters (40kg/25kg)
Abmat sit-ups

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

WOD 2B:
At 07:00 to 10:00 – 3min to find maximum number of burpees.

Score = Total Reps

Rest 10 min

WOD 3:
15 min Amrap:
15 cal Row
12 Overhead Squats (40kg/25kg)
9 Power Snatches (40kg/25kg)

Score = Total Reps

EXTRAS

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