Featured Image – John-Luc, Jemima, Amber and Marco on Thursday’s tough Med Ball Clean/Box Jump WOD!

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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 & LITE WODS

1) CrossFit HQ WOD 181206 (150612)

For time:
Row 2,000 meters or Sub 200 SDHP (20kg/13kg)
50 wall-ball shots
Row 1,000 meters or Sub 100 SDHP (20kg/13kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (20kg/13kg)
20 wall-ball shots

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option (Int1)
For time:
Row 2,000 meters or Sub 200 SDHP (20kg/13kg)
50 wall-ball shots
Row 1,000 meters or Sub 100 SDHP (20kg/13kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (20kg/13kg)
20 wall-ball shots

Men: 14-lb. (6.3kg) ball to 10 ft.
Women: 10-lb. (4.5kg) ball to 9 ft.

Beginner Option (Beg1)
For time:
Row 1,000 meters or Sub 100 SDHP (16kg/8kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (16kg/8kg)
25 wall-ball shots
Row 250 meters or Sub 25 SDHP (16kg/8kg)
15 wall-ball shots

Men: 10-lb. (4.5kg) ball to 10 ft.
Women: 6-lb. (3kg) ball to 9 ft.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

HOLIDAY WOD
Complete the following for time:
Run 7 km (RX and Int1)

Beg1 – 5 km; Beg3 -3 km

Score = Time

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 placed 2nd in the Mens 40-44 yrs at the 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch