Featured Image – Eva and Anje on some partner wall ball’s while Iain, Deane, and Alwyn watch on at our 2017 Nutritech East Cape Champs. This is much like today’s wall ball volleyball game! #nutritechfit #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 & LITE WOD

a) 20 min of Wall Ball Volley Ball (4,5kg WB)

Score = For Fun

then…

b) CrossFit HQ WOD – 171014

For time:
60 single-leg squats, alternating (LITE – Lunges – alt)
50 wall-ball shots, 20-lb. ball (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)
40 box jumps, 24-in. box (61kg/51kg) (LITE – step-ups)
30 deadlifts, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
20 power cleans, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
10 front squats, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)

TC = 18 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!

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 – Rx’ed Individual Men on our Beach Event at this years Nutritech East Cape Champs! #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) Rope Climbing (4.5m) 15 Ascents FT
Scaling – 90 Rope Pull-ups (assisted) FT

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Jump Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (50kg/35kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Rope Pulls – Lying to standing 45 reps FT
Scaling – use legs

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Step Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (30kg/20kg)

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 – A farewell photo with Bianca (back left, 2nd from the end) after our Friday 9am class…Bianca heads back to France where she is currently working! Thanks for joining us for the past 5 weeks Bianca! #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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings, 2 pood (32kg/24kg)
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

TC = 25 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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)
Scaling – Pull-up Bar Rope Pull-ups (leg assisted)
Scaling – Box sitting leg positioning and stand

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings (24kg/16kg)
25 sit-ups
25 supermans
25 hanging knee raises

TC = 25 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 – All those burpees! Good work ladies and gents!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #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) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (60kg/40kg)
20 HSPU’s
30 Power Cleans (60kg/40kg)
40 Cal Row Or 40 SDHP (20kg/13kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (20kg/13kg)
30 Power Cleans (60kg/40kg)
20 HSPU’s
10 Thrusters (60kg/40kg)

TC = 20 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) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (40kg/25kg)
20 HSPU’s
30 Power Cleans (40kg/25kg)
40 Cal Row Or 40 SDHP (16kg/10kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (16kg/10kg)
30 Power Cleans (40kg/25kg)
20 HSPU’s
10 Thrusters (40kg/25kg)

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 – Tim with a “fat bar” at our 2017 Nutritech East Cape Champs!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #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) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (80kg/52kg)
300m-200m-100m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups – RM x 2

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (45kg/30kg)
200m-100m-50m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups (kneeling) – RM x 2

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 – Thando on a sled drag over the weekend! #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) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
3 x 3

Score = Quality

b) M-up – feet on wall/floor
3 x 3

Score = Quality

c) M-up’s (Jumping or assisted)
3 x 3

Score = For Quality

d) RM M-up’s (Bar/Ring) *Scaling – Pull-up and Ring Dip Rep Max

Score = Total Reps (Scaled Version – (Pull-ups + Dips) / 2)

then…

2) AMRAP the following for 12 min:
10 Burpee Box Jump Overs (61cm/51cm)
5 Muscle-ups
15 Box Jump Overs (61cm/51cm)
10 C2B Pull-ups
20 Burpees
15 Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
6 x 3

Score = Quality

b) Lunging to dip position, Standing to top position – Rings connected by power band
3 x 3

Score = Quality

c) Pull-up (assisted) and Ring Dip (assisted) Rep Max

Score = (Pull-ups + Dips) / 2

then…

2) AMRAP the following for 12 min:
10 Burpee Box Step Overs (61cm/51cm)
5 Strict C2B Pull-ups (assisted)
15 Box Step Overs (61cm/51cm)
10 Pull-ups (assisted)
20 Burpees
15 Ring Rows

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 – Iain on some “fat bar” Hang Power Clean and Jerks at the 2017 Nutritech East Cape Champs. Spot judge Yolande “No Rep” Van Tonder keeping a close eye on Iain!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 & LITE WOD

1) Complete the following Strongman Sprint Chipper FT:
30m Yoke Carry (180kg/115kg) (LITE – 115kg/75kg)
60m Farmers Walk (70kgx2/45kgx2) (LITE – 45kgx2/30kgx2)
9 Tyre Flips (270kg/180kg) (LITE – 180kg/90kg)

Score = Time

then…

2) In Teams of 6, AMRAP the following, in relay, for 15 minutes:
20 m Sled Push (90kg/60kg) (LITE – 60kg/40kg)
100 m Run
10 DB Snatches (30kg/20kg) (LITE – 20kg/10kg)
Rest until it’s your turn…
*Sled Push = 10 reps (2 m = 1 rep)

Score = Total Reps

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 – Coach Deane at Nutritech East Cape Champs on the Xebex Airbike!  #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 WOD

1)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 40kg/25kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 25kg/15kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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 – Our resident CrossFit Games Masters athlete, Eva in Hawai, getting in some swimming! Awesome pic Eva! (Image courtesy of Eva Thornton)

#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) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 DU’s

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 Singles

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

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 –  What is your “ORP” Optimal Recovery Position? Here Bob and Iain, in the distance recover, after yesterdays “WOD” Workout of the Day!
#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #markandersonphysiotherapy #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) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
HSPU’s
TNG Deadlift (100kg/70kg or 50% 1RM)
BB Facing Burpees (2 foot take off 2 foot landing)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (9.1kg/6.3kg)
Station 2 – AMRAP Sandbag belly carry (10 m suttle walk/run – 60kg/40kg) (2m = 1 rep)
Station 3 – AMRAP HS Walking (10 m shuttle walk/run 2m = 1 rep)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
Piked Push-ups
TNG Deadlift (70kg/45kg or 50% 1RM)
BB Facing Burpees (step over allowed)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (6.3kg/4.5kg)
Station 2 – AMRAP Sandbag belly carry (10 m shuttle walk/run – 40kg/30kg) (2m = 1 rep)
Station 3 – AMRAP Piked Pushup – Opp shoulder Taps (6 touches = 1 rep)

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