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!
#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 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
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