REMINDER – 2nd last day to BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!!

NB – Kids tickets go for R100 each

For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #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’ED & LITE WODs

1) 2017 Reebok CrossFit Games Age Groups – Quatrain

For time:
10 muscle-ups
30 wall-ball shots
50-ft. (15.24m) handstand walk
25-ft. (7.62m) sandbag carry
10 muscle-ups
30 wall-ball shots
25-ft. (7.62m) handstand walk
25-ft. (7.62m) sandbag carry
10 muscle-ups
30 wall-ball shots
50-ft.(15.24m) sandbag carry

M 14-15 use a 20-lb. (9.1kg) ball to 10 ft. and a 150-lb. (68kg) sandbag
M 16-49 use a 20-lb. (9.1kg) ball to 10 ft. and a 200-lb. (90kg) sandbag
F 14-15 use a 14-lb. (6.3kg) ball to 9 ft. and a 100-lb. (45kg) sandbag
F 16-49 use a 14-lb. (6.3kg) ball to 9 ft. and a 150-lb. (68kg) sandbag

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following as you please:
L-sit – accumulate 90 sec of holding
Nordic Lowers – accumulate 20 reps
Left Side Bride (X) – accumulate 90 sec of holding
Right Side Bride (X) – accumulate 90 sec of holding

TC = 10 min

Score = Time/TC plus 1 sec/rep (or per sec missed)

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of the 2017 Reebok CrossFit Games Age Groups – Quatrain

For time:
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
3 Wall Walks (15.24 m Bear walk)
25-ft. (7.62m) sandbag carry (60kg/40kg)
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
1.5 Wall Walks (7.62 m Bear walk)
25-ft. (7.62m) sandbag carry (60kg/40kg)
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
50-ft.(15.24m) sandbag carry (60kg/40kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following as you please:
Tuck-sit – accumulate 90 sec of holding
Nordic Lowers – accumulate 20 reps
Left Side Bride – accumulate 90 sec of holding
Right Side Bride – accumulate 90 sec of holding

TC = 10 min

Score = Time/TC plus 1 sec/rep (or per sec missed)

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