Featured Image – Coach Deane and Caleb on some tough Sled work during last Friday’s WOD!

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit Algoa’s July Challenge

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 20 min:
600m Run
30 KB Swings (24/16kg)
20 Push-ups
100 DU

Score = Total Reps

RX = 210/Rnd (see LITE below)

EXTRAS

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

LITE WOD

1) Options:
Int1 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

then…

2) Options:

Int1 – same
Int2 – 80 DU (190/Rnd)
Int3 – 60 DU (170/Rnd)
Beg1 – KB 16/12kg, 15/10 PU, 100 SU (M-195;F-190/Rnd)
Beg2 – KB 12/8kg, 20 PU (k), 80 SU (190/Rnd)

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