Featured Image – Last week we said farewell but not good-bye to Jimela (@jcoring), who travelled back to the USA…we will miss you Jimela but we all hope to see you soon!
#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #CrossFitGames #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’ED WOD

1) AMRAP 18:
40 KB Swings (24kg/16kg)
30 Box Jump Overs (61cm/51cm)
15 HSPU’s

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (32kg/24kg)
8 Turkish Get-up Sit-ups (32kg/24kg)
16 Hip Thrusters (60kg/40kg)

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) AMRAP 18:
40 KB Swings (16kg/10kg)
30 Bumper Jump Overs (30cm/15cm)
15 Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (20kg/12kg)
8 Turkish Get-up Sit-ups (20kg/12kg)
16 Hip Thrusters (40kg/25kg)

Score = Total Reps

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