Featured Image – A big congratulations to Wilma, Belinda and Yolandi for completing the Inaugural @theergultra (Instagram) down in Mosselbay over the weekend… a 100km Row (C2), 200km Bike (C2) and 50km Ski Erg (C2) between the three of them over the weekend. They finished 4th in a time of 21 hours and 37 min!

#theergultra #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 WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

AMRAP the following for 18 min:
600 m Run
21 BB Facing Burpees (2 feet mvt, jump back, up, over)
18 Power Snatch (35kg/25kg)
15 Box Jump Overs (61cm/51cm)
12 T2B
9 Strict HSPU
6 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

Int1 Option
Same
Int2 Option – Banded Bar M-ups (Black/Purple)
Int3 Option – Jumping Ring M-ups

Beg1 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and jump over)
18 Power Snatch (25kg/15kg)
15 Box Step Overs (61cm/51cm)
12 Hanging Leg Raises
9 Piked Push-ups (61cm/floor)
6 Pull-ups (Purple/Green)
6 Push-ups (Toes)

Score = Total Reps

Beg2 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and step over)
18 Power Snatch (20kg/12kg)
15 Box Step Overs (40cm)
12 Hanging Knee Raises
9 Piked Push-ups (floor/kneeling on 2 abmats)
6 Ring Rows (100cm/50cm)
6 Push-ups (toes/kneeling)

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