Featured Image – Heavy Overhead Walking Lunges at CrossFit Algoa Newton Park … Fun Times!

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 WOD

1) AMRAP the following complex for 10 min:
3 Wall Balls (10kg/6.3kg)
1 Burpee Wall Ball (10kg/6.3kg)

Score = Reps

then…

2) CrossFit HQ WOD (191107/160315)

For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

TC = 27 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg (10ft-3.048m/9ft-2.743m)
Beg2 – 6.3/4.5kg (9ft-2.743m/8ft-2.44m)
Beg3/TC – 6.3/4.5kg (6.3/4.5kg, 9ft-2.743m/2,34cm-7.67ft)

then…

2) Options:
Int1/2/3 – same
Beg1 – 1400-1000-600-200m
Beg2 – 1400-1000-600-200m
Beg3/TC – 1200-800-400-200-100m

EXTRAS WOD

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 6th 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