Featured Image – Catch the @Endurade @EastCapeChamps winners & podium finisher details at the following post – http://eastcapechamps.co.za/endurade-ecc-2019-winners-and-podium/

In shot, RX individual Men – 1st (11) Schalk Smit (@schalk.smit) – CrossFit Charisma, 2nd (14) Elandre van Eck (@elandre_van_eck) – CrossFit Algoa, 3rd (16) Ruan Barnard (@ruanbarnard_cf) – CrossFit Charisma

#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 @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #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’ED WOD

1) CrossFit HQ WOD (190602)

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

M – 135 lb.(61kg), F – 95 lb.(43kg)
Sub for rowing – SDHP 200-100-50 (20/12kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Time to accumulate 2 min of L-sitting

Score = Time

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

LITE WOD

1) Options:
Sub for rowing – SDHP 200-100-50 (20/12kg)
Int1/2/3 – same
Beg1 – Row 1750m-750m-375m (x/10 SDHP 16/10kg); 30kg/20kg
Beg2 – Row 1500m-500m-250m (x/10 SDHP 12/8kg); 20kg/12kg

then…

2) Options:
Int1 – same
Int2 – weak L-sit
Int3 – 1 leg L-sit
Beg1 – Tuck sit
Beg2 – 1 Foot down Tuck Sit

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch