Featured Image – Anje and Thando “moving” on a tough “Fight Gone Bad Style WOD” from this week… #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 and LITE WOD’s

NB Beach WOD … Meet at 9:15 at Summerstrand Life Saving Clubhouse! Bring a picnic basket and hang arround with us after the Beach WOD! The Box will be closed so see you at the Beach!

Beach WOD

1) In Teams of 4:
300 m Sprint Relay (150 m shuttle x 2)

Score = Time

2 min Rest into…

2) In Teams of 4: 22 min AMRAP of the following:
150 Partner Wall Ball Throws (5 m distance with 10kg/6.3kg) (To work partners must hold a air-squat bottom hold)
250 m Bear Crawl (bent limbs) (all 4 synchro – in a line)
350 m Partner Carry (Piggy-back – swop as needed M/M and F/F)

Score = Total Reps
(Reps plus Meters)

Scaling:

WB Throws – Beg1 (3 m); Beg2/3 (2 m with 6.3kg/4.5m)

Bear Crawl – Beg2/3 (Partner Bear Crawl – 2 crawl at once, not all 4)

Partner Carry – Beg2/3 (WB Carry OH carry 10/6.3kg)

EXTRAS WOD

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

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