Featured Image – Rob playing with the 45kg Dumbell on yesterday’s tough 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) Turkish Get-ups (32kg/24kg) – AMRAP 10 min
Use a KB or DB!

Score = Total Reps

then…

2) AMRAP for 5 min:
30 TNG Cleans (squat) (35kg/25kg)
15 Strict HSPU
90 DU

Rest 2 min

AMRAP for 4 min:
30 TNG Cleans (squat) (35kg/25kg)
15 Strict HSPU
90 DU

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – 28/22kg
Int3 – 24/20kg
Beg1 – 20/15kg
Beg2 – 15/10kg
Beg3 – 10/5kg

then…

2) Options:
Int1 – same, 80 DU
Int2 – S/HSPU (1/2 abm), 70 DU
Int3 – S/HSPU (2/3 abm), 60 DU
Beg1 – PPU (61cm/fl), 80 SU
Beg2 – PPU (fl/kns), 70 SU
Beg3 – PPU (kns), 60 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