Featured Image – MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD!

25/08/46 – 15/07/21

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ONLINE WHITEBOARD/COACHING – 051223

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) MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD!

25/08/46 – 15/07/21

AMRAP 46 min:
8 Muscle-ups
250m Sandbag Belly Carry Burden Run/Walk (45kg/30kg)
74m Sandbag on Shoulder x1, Farmers Walk x1 (45kg/30kg Sh, 35kg/25kg FW)
21 Box Step-Ups (35kgx1/25kgx1 at 61cm/51cm) alternating Rnds with Sandbag Step-ups (45kg/30kg)
7 DB Squat Snatches (35kg/25kg)
15 Sandbag Cleans (45kg/30kg)

Score = Total Reps

LITE:
DB/KB – 35/25kg (use DB/KB/BB/SB H-B loads on chest)
H-Based M-Up sub 25kg/15kg 24 reps BOR plus 24 Push-ups (w DB/KB/SB/BB)
Sandbag – 45/30kg sub Bumpers banded
Int1 – 45/30kg; 61/51cm; 22.5/15kg; 5 MU
Int2 – 45/30kg; 61/51cm; 22.5/15kg; 4 B/MU (B/P) or 8 J-B/MU (Chin)
Int3 – 40/25kg; 61/51cm; 20/12kg; 4 B/MU (B/P) or 8 J-B/MU (C-bone)
Beg1 – 30/20kg; 61/51cm; 15/10kg; 16 PU (P/G), 16/12 Push-ups
Beg2 – 25/15kg; 51cm; 12/8kg; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)
Beg3 – 20/10kg; 41cm; 8/5kg; 16 RR (0.5/0m), 16 PU (kns)/12 PU (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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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!