Featured Image – Thando, Sarah and Okkert looking super smart at our “Evening with the Box Stars” Fundraiser to get Dave and Eva to the 2018 Reebok CrossFit Games!

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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

1) AMRAP the following for 12 minutes:
200 DU
60 BB Facing Burpees
30 OHS (75kg/52kg)

Score = Total Reps

then…

2) Complete 4 Rnds of the following FT:
25 T2B
25 m HS Walk

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) AMRAP the following for 12 minutes:
200 SU
60 BB Facing Burpees (step up/down, step over)
30 OHS (50kg/30kg)

Score = Total Reps

then…

2) Complete 4 Rnds of the following FT:
25 HKR
8 Wall Walks (or 37.5 m Bear Crawl)

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