Featured Image – Coach Deane smashing it on the airbike at last years Endurade East Cape Champs! Our EECC takes place from 7-9 September 2018. If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course this Saturday (1 Sept) from 10:30-12:30.  Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Clean (squat) and Jerk (any) the following for time:
20 (20kg/15kg)
15 (30kg/20kg or 25% 1RM)
10 (50kg/35kg or 32% 1RM)
8 (70kg/50kg or 48% 1RM)
6 (90kg/60kg or 65% 1RM)
4 (110kg/75kg or 80% 1RM)
2 (130kg/90kg or 90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
150 DU
30 Deficit HSPU (9cm/5cm)
20 DB Box Step Overs (61cm/51cm at 32kgx2/24kgx2 KB’s or scale to DB’s)

TC = 8 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) Clean (squat) and Jerk (any) the following for time:
20 (20kg/15kg)
15 (25% 1RM)
10 (32% 1RM)
8 (48% 1RM)
6 (65% 1RM)
4 (80% 1RM)
2 (90% 1RM)
NB – Power Clean, Front squat allowed for squat clean
TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
150 Single-Unders
30 Piked Push-ups (61cm/floor)
20 DB Box Step Overs (61cm/51cm at 20kgx2/10kgx2)

TC = 8 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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch