Featured Video – The HERO WOD “LARRY” – U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan. See more details on his citation below…

 

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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

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

 

ONLINE WHITEBOARD/COACHING – 171120

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

 

1) CrossFit HQ WOD – 201111

 

The HERO WOD – Larry

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad’s machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety … . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

 

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

*200-m sandbag carry after each round

 

♀ 75-lb. (34kg) squat, 50-lb. (22.5kg) sandbag

♂ 115-lb. (52kg) squat, 80-lb. (36kg) sandbag

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

SB sub – for class use any object (DB/Bumper banded together/KB etc)

DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)

Int1 – 45/30kg; 30/20kg

Int2 – 43/28kg; 25/16kg

Int3 – 40kg/26kg; 22.5/15kg

Beg1 – 35/22kg; 20/12kg, Bp SO

Beg2 – 25/15kg; 15/10kg, BP SO

TC/Beg3 – 20/12kg; 12/7.5kg, Bp SO

 

USA Equivalents – CFA LITE Options:

SB sub – for class use any object (DB/Bumper banded together/KB etc)

DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)

Int1 – 100/65lb; 65/45lb

Int2 – 95/60lb; 55/35lb

Int3 – 90/55lb; 50/33lb

Beg1 – 75/45lb; 45/25lb; Bp SO

Beg2 – 55/35lb; 35/20lb; Bp SO

Beg3 – 44/25lb; 25/15lb; Bp SO

 

then…

 

2) Complete the following Holds FT:

3 min – X Side Bridge (Non-D)

3 min – X Side Bridge (Dom)

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

 

Equipment Options:

Mat/Towel

 

CFA LITE Options:

Int1 – SB (X)

Int2 – SB (1 arm up, Knee Bnt 90)

Int3 – SB (1 arm up)

Beg1 – SB

Beg2 – SB (1 knee dwn, 1 up)

Beg3 – SB (kns)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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