Featured Image – The HERO WOD – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters (Image courtesy of CrossFit, Inc.)

 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

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

 

ONLINE WHITEBOARD/COACHING – 110720

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

RX, LITE and HOME WOD

 

1) HERO WOD – DG – CrossFit HQ WOD 200704 / 131226

 

The HERO WOD – DG – U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters

 

Complete as many rounds as possible in 10 minutes of:

8 T2B

8 DB Thrusters

12 Db Walking lunges

 

♀ 25-lb.(12kg x2) DBs ♂ 35-lb.(15kg x2) DBs

 

Score = Total Reps

 

Subs:

BB – 30kg/24kg

Single Implement (x1) DB/KB/BP – same load OR 9 Thr and 13 Db WL (25kg/15kg)

T2B Sub – Lying (Feet to hands)

 

CFA LITE Options:

Int1 – same as Rx

Int2 – 28/22kg; 12kgx2/10kgx2; 22.5/12kg

Int3 – 25/18kg; 12kgx2/10kgx2; 20/12kg

Beg1 – 20/15kg; 10kgx2/7kgx2; 15/10kg; HLR (or Lying F2H)

Beg2 – 15/10kg; 7kgx2/5kgx2; 12/8kg; HKR (or Lying K2H)

Beg3 – 10/8kg; only 1x 8/5kg (8, 12 reps); Sitting (K2C)

 

then…

 

2) AMRAP the following for 10 min:

Waiter Walk/Run (25kg/15kg)

Every time you break/rest complete 7 Push-ups & 10 Bent Over Rows before continuing

 

Score = Total Reps

10m = 1 Rep (Run)

NB – you can change the DB/KB from left to right without breaking/resting

 

Home Equipment/Subs:

RX Loading for Single Implement and BB the same

DB/KB/B-pack

 

CFA LITE Options:

Rnd KB to closest values

Int1 – 22.5/15kg

Int2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg; 5/3 PU (ft)

Beg2 – 12/8kg; 4 PU (ft)/7 PU (kns), 10 BOR

Beg3 – 8/5kg; 7/5 PU (kns), 10 BOR

 

EXTRAS

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