Featured Image – Tabby “Schmolav” makes a featured post again…this time with Phoebe having a good laugh post 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 WOD

1) CrossFit HQ WOD (181220)

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. (4.54m) rope
20 box jumps

Men: 30-in. box (76cm)
Women: 24-in. box (61cm)

Score = Total Reps

then…

2) AMRAP 15 min:
50 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181220)

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

Intermediate Option (Int1)
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. (4.54m) rope
20 box jumps

Men: 24-in. box (61cm)
Women: 20-in. box (51cm)

Score = Total Reps

Beginner Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box (51cm)
Women: 16-in. box (41cm)

Score = Total Reps

then…

2) Intermediate Option (Int1)

AMRAP 15 min:
30 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP 15 min:
50 SU
200 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP 15 min:
30 SU
200 m Run
200 m Row or 20 SDHP (12kg/5-8kg)

Score = Total Reps

HOLIDAY WOD

Same as 2nd WOD for class but 20 minutes of work!

PS – if you do not have a jump rope do “jump double claps” or “jump claps”
For the SDHP – use a back pack filled with some books and clothes to the appropriate

RX Option:

AMRAP 20 min:
50 DU
200 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP 20 min:
50 SU
200 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP 20 min:
30 SU
200 m Run
200 m Row or 20 SDHP (12kg/5-8kg)

Score = Total Reps

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