Featured Image – A fun Worker’s Day Team WOD in full swing @CrossFitAlgoa… from left Toni, Pierre (rowing), Wilma (ski-erg), Jemima (Airbike), Prabs (rowing), Hannah (Pull-ups), Jay (BB Front Rack Walk) and Prabs again on the step-ups!! Real Work, Fun Times!!

#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’ED and LITE WODS

1) Strict Ring Dips – E2ndMo2ndM RM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
5 TNG Clusters (60kg/40kg) *1 Break allowed
10 Burpee Box Jump Overs (61cm/51cm)
15 C2B Pull-ups

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (P/G)
Beg2 – Seated P/Dips (str)
Beg3 – Seated P/Dips (bent)

then…

2) Options:
Int1 – same
Int2 – 55kg/37kg and 12 C2B
Int3 – 50kg/33kg and 15 PU
Beg1 – 35kg/25kg and PU (P/G)
Beg2 – 25kg/15kg and RR (50cm/25cm)

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