Featured Image – HERO WOD MORRISON – U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
First posted July 4 2011
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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ONLINE WHITEBOARD/COACHING – 110420
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App.
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ENJOY:)
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) HERO WOD – MORRISON
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
First posted July 4 2011
Complete 50-40-30-20 and 10 rep rounds of the following FT:
Wall Balls (9.1kg/6.3kg) OR Sub Thrusters (25kg/15kg)
Box Jumps (61cm/51cm)
Kettlebell Swings (24kg/16kg)
TC – 30 min
Score = Time/TC plus 1 sec/rep missed
Equipment Options:
You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)
Box Jump or Broad Jump (1.24m/1m)
KBS – Ruck sack/Back Pack
LITE Options:
Int1/2 – same
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm) or BJ (1/0.8m), 16/12kg
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/ BJ (0.8/0.5m), 12/8kg
Beg3 – 40-30-20-10 Reps w 20min TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Bp Broad Step (0.6m/0.4m), 8/5kg
EXTRAS
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@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 6th 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
