Featured Image – Rob getting in some mobility on the foam roller!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED and LITE WOD’S

1) CrossFit HQ WOD – 180115

For time:
10 muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 assisted muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row (Sub – 75 SDHP 16kg/10kg)
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Teams of 6 AMRAP 10 – Tyre Flips (270kg/180kg) – back and forth (LITE – 180kg/90kg)

Rules:
Athletes rotate on every flip
If you are not able to flip, complete 2 burpees as a penalty

RX – Flip alone (270kg/180kg)
LITE – 2 flip Rx loading
Scaled – (Flip alone 180kg/90kg)

Score = Total Reps per Team

EXTRAS WOD

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@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Rochelle flying on some Double Under’s!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower
#reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Complete the following:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

b) L-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

c) HS Walk for Max Distance (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt

Score = Distance (m)

then…

2) Complete the following for time:
50 Pull-ups
75 Push-ups
150 Airsquats

NB – AFL Competitors use a weight vest (9.1kg/6.3kg)

Intermediate – Body weight only

TC = 20 min

Score = Time/TC Plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete the following:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

b) Tuck-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

c) Wall Walk for Max Reps – no stopping allowed! (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt (1 = 10 Yards = 9.14m)
**Further scaling – Weight transfers

Score = Distance (m)

then…

2) Complete the following for time:
50 Pull-ups (Assisted)
75 Push-ups (Women kneeling)
150 Airsquats

TC = 20 min

Score = Time/TC Plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –  Anje in her ORP “Optimal Recovery Position” after some tough sled work!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Split Jerk (from rack) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Complete the following down and back Sprint Chipper FT:
100 DU
15 DB Push Jerk (45kgx1/30kgx1)
15 DB Snatch (alt.) (45kgx1/30kgx1)
100 DU
NB – Push Jerk & Snatch (8 on 1 side and 7 on other)

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) Split Jerk (from rack) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Complete the following down and back Sprint Chipper FT:
100 DU
15 DB Push Jerk (25kgx1/15kgx1)
15 DB Snatch (alt.) (25kgx1/15kgx1)
100 DU
NB – Push Jerk & Snatch (8 on 1 side and 7 on other)

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Big Mike and Eva Senior, our tallest and shortest adult members!! Ever think that you are not the right person to CrossFit, that it will be too hard for you? Our members come in all shapes, sizes and fitness levels, yet they all share the same drive in wanting to “improve” themselves. Some want to lose body fat, some want to get fitter, some want to be able to play sport with their kids etc etc…all our members are on a fun journey of regular CrossFit training to improve their needs, to improve themselves as people, whilst having loads of fun! Why not come try out our free Introductory Classes to see what we are all about at CrossFit Algoa? 

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#funtimes #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #eastcapechamps  #alwaysfitlague #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) CrossFit HQ WOD – 180110

Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Men: 95 lb. (43kg)
Women: 75 lb. (34kg)

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (9.1kg/6.3kg)
Even Min – BB Facing Burpees

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Score = Total Reps

See Scaling Options below…
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. (3.65m) rope

Men: 75 lb. (34kg) Women: 55 lb. (25kg)

Score = Total Reps

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing

Men: 45 lb. (20kg)
Women: 35 lb. (15kg

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (6.3kg/9.1kg)
Even Min – BB Facing Burpees (empty bar)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Some of our Young Men, and good friends, at CrossFit Algoa…Seth, Sebas, Nathan, Josh, Cade, Darshan and Thando!

#funtimes #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete 5 Rounds FT of:
55 DU
400m Run
25 C2B Pullups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5

Score = Max Load

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete 5 Rounds FT of:
40 SU
300m Run
20 Pullups (Assisted)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5
*Power Clean and Front Squat allowed!

Score = Max Load

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – 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.

#herowod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) Complete the Hero WOD “DT” (BB – 70kg/52kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT – Complete the Hero WOD “DT” (BB – 52kg/36kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The New #nano8 flexweave from @reeboksa is here!!

#reeboksa #nano8 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Complete a Mixed Tabata (12 min) of the following:
1st 20 sec – C2B Pull-ups
2nd 20 sec – Burpee BJO (61cm/51cm)
3rd 20 sec – T2B

Score = Total Reps

then…

2) Complete 10 RFT of:
50 DU
200 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Complete a Mixed Tabata (12 min) of the following:
1st 20 sec – Pull-ups (assisted)
2nd 20 sec – Burpee BSO (61cm/51cm)
3rd 20 sec – HKR

Score = Total Reps

then…

2) Complete 10 RFT of:
50 Single-Unders
150 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –  From left Anneke, Jemima and Jay helping each other through the WOD (workout of the day)! Fun times!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 BB Facing Burpees

Score = Load (note reps achieved on BB Facing Burpees – out of 70)

then…

2) AMRAP 14 min
15 Ring Dips
20 Box Jump Overs (61cm/51cm)
15 Power Snatch (35kg/25kg)

Score = Total Reps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

“LITE” WOD

1) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 Burpees

Score = Load (note reps achieved on Burpees – out of 70)

then…

2) AMRAP 14 min
15 Bar Dips (assisted)
20 Box Step Overs (61cm/51cm)
15 Power Snatch (25kg/15kg)

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Monday’s class getting mobile for the WOD!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #eastcapechamps #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) CrossFit OPEN Workout 17.2

WORKOUT 17.2 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in
12 minutes of:

2 rounds of:
50-ft. (15.24m) weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft.  (15.24m) weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

Score = Total Reps

then…

2) Leaving E2ndMon2ndM RM Strict HSPU for 10 minutes (5 sets)

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) CrossFit OPEN Workout 17.2

Scaled – WORKOUT 17.2
Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

(Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

then…

2) Leaving E2ndMon2ndM RM Piked Push-ups (51cm/floor) for 10 minutes (5 sets)

Score = Load

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees.  Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch