Featured Image – From left…Chris and Georgie visiting from the UK, from @CrossFitRomsey. They both tested Open Workout 19.3 with Lance – well done to everyone who completed this tough WOD!!

#InTheOpen #19Point3 #CrossFitRomsey #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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)

TC = 15 min

Score = Time/TC Plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)

TC = 15 min

Score = Time/TC Plus 1 sec/rep missed

Int1/2: Same

Int3: (100kg/70kg); 3 Rope Climbs (4.5m)

Beg1: (70kg/50kg); 18 Leg assisted Rope Pull-ups OR 15 Rope Pulls – lying to standing (straight legs)

Beg2: (50kg/35kg); 15 Rope Pulls – lying to standing (bent legs)

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