Featured Image – One (1) week to the start of the 2019 @Endurade @EastCapeChamps!!!!!

Visit http://eastcapechamps.co.za/ for more details!!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 & LITE WOD

1) Practice Kipping Pull-ups/C2B Pull-ups

Score = For Quality

then..

2) Complete 3 Rnds of the following in a weight vest (9.1/6.3kg) for time:
15 Burpee BJO (61cm/51cm)
15 C2B Pull-ups
15 Thrusters (45kg/30kg)
15 HSPU
15 Power Cleans (45kg/30kg)
200m Run
Rest precisely 3 min

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1/2 – No weight vest
Int3 – PU, 40/25kg, HSPU (1/2 abmats)
Beg1 – Burpee SO (61/51cm), PU (P/G), 35/22kg, Piked PU (61/51cm)
Beg2 – Burpee SO (61/51cm), RR (0.5cm/0.25cm), 25/12kg, Push-ups (k)

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