Featured Image – CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16. Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. RIP Thorin – we will miss you!!!!!. Today (26 June) is his Birthday, so we celebrate his life with a memorial WOD today! RIP Thorin – we will miss you!!!!!

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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’ED WOD

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

then…

2) Complete the following FT:
1 min L-sit
2 min X-Bridge (L)
2 min X-Bridge (R)
50 GHD Sit-ups (10kg/6.3kg)

Score = Time

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

LITE WOD

1) Options:
Int1 – 70/46kg
Int2 – 65/42kg, 15/7.5kg
Int3 – 60/39kg, 15/7.5kg
Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k)
Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

then…

2) Options:
Int1 – GHD SU (6.3/4.5kg)
Int2 – Weak L-sit, 90 sec X-Bridge e, GHD SU
Int3 – 1 legged L-sit, Half X-Bridge, 40 GHD SU
Beg1 – Tuck Sit, S/Bridge, Sit-up
Beg2 – Tuck Sit – 1 ft down, 90s S/Bridge, 40 Sit-up

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