Featured Image – This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player.
If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 10920
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED, LITE and HOME WODS
1) THE HERO WOD “Kalsu” (last completed 30 March 2020)
This WOD is in Honour of Robert James “Bob” Kalsu (13 April 1945 – 21 July 1970) a former American Football player
HERO WOD “Kalsu” – Complete the following FT:
100 Thrusters (61kg/43kg) but EMOM starting at 0 min, 5 BB Facing Burpees
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1 – 55/38kg
Int2 – 50/35kg, 4 BBF Bps
Int3 – 43/30kg, 4 BBF Bps
Beg1 – 35/25kg, 3 BBF Bps
Beg2 – 25/17kg, 3 BBF Bps (Step Over)
Beg3 – 20/12kg, 2 BBF Bps (Step Over)
CFA LITE Options – USA Equivalents:
RX – 135/95lb, 5 BBF Bps
Int1 – 120/85lb
Int2 – 110/75lb, 4 BBF Bps
Int3 – 95/65lb, 4 BBF Bps
Beg1 – 75/55lb, 3 BBF Bps
Beg2 – 55/35kg, 3 BBF Bps (Step Over)
Beg3 – 45/25kg, 2 BBF Bps (Step Over)
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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