Featured Image – CrossFit Games OPEN Workout 19.1 is here. Remember you can choose your own custom leaderboard! To view the Workout and Movement Standards, as well as to Register, go visit https://open.crossfit.com/english

Featured Image – Image Repost from @crossfitgames (Instagram)

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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 And LITE WOD’s

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must! The majority of you will complete the Open Workout only once! You should only re-test if you totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open from 16:30 this afternoon until we are done!! If you are keen to get in on the action, you still have time to sign-up!! Go see the following link for full details!!….
If you won’t be signing up, then please come support our Box Members participating in the Open at our Friday Night Lights!

Open Workout 19.1

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: (https://games.crossfit.com/workouts)

Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

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

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

EXTRAS

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