Featured Image – A large Saturday class at CrossFit Algoa Newton Park!! Last few weeks to get into shape before the Christmas Holiday’s…come try some trial classes… 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) In Teams of 3, AMRAP the following for 15 min:
Min 1 – DB Box Step Overs (61cm/51cm with 30kgx2/22.5kgx2)
Min 2 – T2B
Min 3 – Strict HSPU

Score = Total Reps

then…

2) Complete 5 Rnds of the following FT:
30 KB Swings (32kg/24kg)
90 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Int1 – 25kgx2/20kgx2
Int2 – 22.5kgx2/15kgx2, HSPU (1/2 AM)
Int3 – 20kgx2/15kgx2, HSPU (2/3 AM)
Beg1 – 15kgx2/10kgx2, HLR, PPU (61cm/51cm)
Beg2 – 10kgx2/7.5kgx2, HKR, PPU (Flr/Kns)
Beg3/TC – 7.5kgx2/5kgx2, SU, PPU (Kns)

2) Options:
T2/3 AFL Competitors – 40kg(USA)/32kg(Russian)
Int1 – 80 DU
Int2 – 24/16kg, 70 DU
Int3 – 24/16kg, 60 DU
Beg1 – 20/12kg, 90 SU
Beg2 – 16/12kg, 80 SU
Beg3/TC – 12/8kg, 70 SU

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 5th in 2019. He 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