Featured Image – A CrossFit Algoa benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 9 years ago! Shirley was born on the 23 July and passed away on June 23rd 2007. She will always be remembered for her caring & loving nature! Shirley in shot during her brave fight against cancer!

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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) Snatch (squat) – EMOM 10 (Climb to a Max Day)
NB – Start at 70% 1RM

Score = Load

then…

2) A CrossFit Algoa benchmark “Girl” WOD….SHIRLEY

“Shirley” – for Time:
21 Snatch (50kg/30kg)
21 C2B Pull-up’s
21 m HS Walk
15 Snatch (50kg/30kg)
15 C2B Pull-up’s
15 m HS Walk
9 Snatch (50kg/30kg)
9 C2B Pull-up’s
9 m HS Walk

NB – Squat Snatch

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

1) Snatch (squat) – EMOM 10 (Climb to a Max Day)
*Power Snatch, OHS allowed

Score = Load

then…

2) A CrossFit Algoa’s LITE VARIANT of the benchmark “Girl” WOD….SHIRLEY

“Shirley” – For Time:
21 Snatch (30kg/20kg)
21 Pull-up’s (assisted)
42 m Bear Walk (INT – 7 Wall Walks)
15 Snatch (30kg/20kg)
15 Pull-up’s (assisted)
30 m Bear Walk (INT – 5 Wall Walks)
9 Snatch (30kg/20kg)
9 Pull-up’s (assisted)
18 m Bear Walk (INT – 3 Wall Walks)

NB – Power Snatch, OHS allowed
INT (40kg/25kg) and (C2B – assisted)

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