Featured Image – In honor of Petty Officer 1st Class Jeff Taylor (JT), 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005

Featured Image – In honor of USAF SSgt Timothy P. Davis (DT), 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 100323

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) Practice – Kipping HSPU and Kipping Ring Dips (and scaled options)

 

Score = For Quality

 

then…

 

2) CrossFit Algoa’s combo HERO WOD “JT” meets “DT”…

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

 

Complete 5 Rnds, in the following format, FT:
15-12-9-6-3 HSPU
15-12-9-6-3 Ring Dips
15-12-9-6-3 Pushups
12-12-12-12-12 Deadlifts (70kg/49kg)
9-9-9-9-9 Hang Power Cleans (70kg/49kg)
6-6-6-6-6 Push Jerk (70kg/49kg)

 

TC – 22 min

Score = Tim/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 65/45kg
Int2 – 60/42kg; 1/2 Abm
Int3 – 55/38kg; 2/3 Abm
Beg1 – 45/30kg; PPU 61cm/51cm; RD – Jumpup lower Dwn or B/P; PU – Ts/kns up ts dwn
Beg2 – 35/20kg; PPU 51cm/Flr; Seated P-Dips (str), PU (12-9-6-3-1 Ts/15-12-9-6-3 Kns)
Beg3 – 25/15kg; PPU Flr/Kns; Seated P-Dips (bnt), PU (kns/12-9-6-3-1 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 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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!