Featured Image – Some partner burpees for FUN! Always fun doing some burpees and even more fun doing them in a team!!
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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’s

1) AMRAP the the following for 15 minutes:
1st Min – Strict Pull-ups
2nd Min – Strict Ring Dips
3rd Min – L-Sit (sec)

Score = Total Reps plus seconds

then…

2) Complete 5 Rnds for time of:
400 m Run
3 Rope Climbs (4.5 m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD’s

1) AMRAP the the following for 15 minutes:
1st Min – Strict Pull-ups (assisted)
2nd Min – Strict Bar Dips (assisted)
3rd Min – Tuck-Sit (sec)

Score = Total Reps plus seconds
NB – further scaling Ring Rows / Seated Parallette Dips / Front Bridge

then…

2) Complete 5 Rnds for time of:
400 m Run
9 Rope Pulls – Lying to standing

TC = 20 min

Score = Time/TC plus 1 sec/rep 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