Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #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

Score = For Quality

then…

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:
1- Rope Climbing (6m)
2- Box Jump Overs (61cm/51cm)
3- T2B
4- 1 Arm DB STOH (45kg/30kg)
5- Rest 90 sec

Score = Total Reps
7.5 min per Rnd

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

LITE WOD

1) Options:
Scale and Practice at your appropriate skill level

then…

2) Options:
Int1 – RC (4.5m), DB (35/25kg)
Int2 – DB (30/20kg)
Int3 – Half Climbs (no jump), DB (25/15kg)
Beg1 – Rope Pulls-lying to stand (str legs), DB (15/10kg), HLR, BSO (61/51cm)
Beg2 – Rope Pulls-lying to stand (bnt legs), DB (10/7.5kg), HKR, BSO (41cm)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3 have been released! Go to the link below and scroll down to download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July)

Click HERE to find out more info and to Download the Workouts!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #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)

a) Front Squat 3-3-3 (count sets >80% 1RM)

Score = Load

b) Unbroken Front Squat 10 (60-70% 1RM), rest 3 min Unbroken Front Squat 20 (50-60% 1RM)

Score = (10 x Max Load) + (20 x Max Load) – note time taken to complete in full

then…

2) Complete the following Sprint Chipper FT:
7 m HS Walk (Regional Ramp – stairs and return ramp)
21 Wall Balls (13.6kg/9.1kg)
14 Parallette HSPU (25cm/17.5cm)
21 Wall Balls (13.6kg/9.1kg)
7 m HS Walk (Regional Ramp – stairs and return ramp)

TC = 8 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) Options:
Reduce to lower loadings on 10s/20s as needed

then…

2) Options:
Int1 – 7m Bumper HSW (over 25kg – 2 sets), 10/6.3kg, D/HSPU (15/9cm)
Int2 – 7m HSW, 10/6.3kg, D/HSPU (3/1.5cm)
Int3 – 7m HSW or 3 WW, 10/6.3kg, HSPU
Beg1 – 21m Bear Walk (str), 6.3/4.5kg, PPU (61cm/Fl)
Beg2 – 21m Bear Walk (bnt), 4.5/3kg, PPU (Fl/knees)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dave’s Games Bound Fundraiser launches today! Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #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 for 12 min:
Min 1 – 5 Strict C2B Pull-ups (weighted)
Min 2 – 5 Strict Ring Dips (weighted)

Score = Max Load (sum of heaviest load for each)

then…

2) AMRAP the following for 20 min with a Force USA Tactical Weight vest on (9.1kg/6.3kg):
400m Bumper Plate Run (25kg/15kg)
10 Burpee Box Vault Overs (122cm/102cm)
15 C2B Pull-ups
20 Push-ups
30 Bumper plate Airsquats (25kg/15kg)

Score = Total Reps

NB – 115 reps/Rnd

EXTRAS

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

LITE WOD

1) LITE Options:
Int1/2/3 – same
Beg1 – C2B PU (assist), RD (assist)
Beg2 – 30 RR (walk feet forward), 30 Seated P/Dips (load weight lap)
LITE Scores – Beg1,2,3 simply put 1 and note what used and select appropriate level

then…

2) LITE Variations:
Int1 – No weight vest
Int2 – PU
Int3 – 20/10kg B/plate, PU
Beg1 – 15/10kg B/plate, PU (P/G), B/BVO (76/61cm), PU (t/k)
Beg2 – 10/5kg BPlate, RR (1/0,5m), B/BVO (61/51cm), PU (k)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Just 3 more sleeps to the release of the Games Bound Workouts! Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #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 & LITE WOD

1) Complete 2 Rnds of the following FT:
1 km Row
50 BB Facing Burpees

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same (Today’s Sub Run 1km)
Beg1 – 800m Row/Run, 40 BB Facing Burpees
Beg2 – 800m Row/Run, 40 Burpees

then…

2) Complete the following FT:
40 Pull-ups
30 Strict Ring Dips
20 Strict HSPU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – Same
Int2 – S/HSPU (1/2 Abm)
Int3 – S/HSPU (2/3 Abm)
Beg1 – PU (G/P), S/RD (B/P), PPU (61cm/Flr)
Beg2 – RR (1m/0.5m), Seated P/Dips (str), PPU (Flr/K)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #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 complex E90sOn90s for 9 min (6 Rnds):
3 Strict Press, 6 Push Press (climb to a Max Day)

Score = Load

then…

2) AMRAP 3 min with a BB at 100kg/70kg:
7 Deadlifts
5 Hang Power Cleans
3 Power Cleans
Rest 3 min
AMRAP again for 3 min

Score = Total Reps

EXTRAS

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

LITE WOD

1) Options:
Reduce loading and increase reps to work on perfecting technique then…

then…

2) Options:
Int1 – 95/66kg
Int2 – 90/63kg
Int3 – 85/59kg
Beg1 – 60/40kg
Beg2 – 40/25kg

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #AlwaysFitLeague #EastCapeChamps #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) Clean (squat) plus 6 Front Squats – E2ndMon2ndM for 12 min (Max Day, count sets >50% 1RM FS)

Score = Load

then…

2) Complete 4 Rnds of the following FT:
400m Run
30 sec L-sit
20 Burpee Box Jump Over (61cm/51cm)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

then…

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading and increase reps to work on perfecting technique

then…

2) Options:
Int1 – 30kgx2/20kgx2 at 61/51cm; D/HSPU (9/6.5cm)
Int2 – 25kgx2/15kgx2 at 61/51cm; D/HSPU (4/2.5cm)
Int3 – 20kgx2/12kgx2 at 61/51cm, HSPU
Beg1 – 15kgx2/10kgx2 at 61/51cm, 21-15-9 PPU (61cm/fl)
Beg1 – 10kgx2/5kgx2 at 51/51cm, 21-15-9 PPU (fl/k)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #AlwaysFitLeague #EastCapeChamps #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) Complete the following AMRAP for 12 min:
Min 1 – T2B
Min 2 – TNG Power Cleans (60kg/40kg)

Score = Total Reps

then…

2) Complete the following FT:
400 m Farmers Walk (35kgx2/25kg2)
40 DB/KB Box Step Overs (35kgx2/25kgx2 at 61cm/51cm)
8 Peg Boards (2.1m)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

PS – Use a combo of KB and DB i DB limited

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

LITE WOD

1) Options:
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – Toes2Chest, 47/31kg
Beg1 – HLR, 43/27kg
Beg2 – HKR, 30/20kg

then…

2) Options:
Int1 – 30kgx2/20kgx2, 5 PB or 8 RC (4.5m)
Int2 – 30kgx2/20kgx2, 8 Half PB or 8x half(RC)
Int3 – 25kgx2/15kgx2, 40 PB PU (or 40 leg asst. rope PU)
Beg1 – 20kgx2/12kgx2, 40 Jumping R/PU
Beg2 – 15kgx2/10kgx2, 40 Rope Rows

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Class on Kettlebell Swings during a longer 20 minute AMRAP (as many reps as possible)!

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).

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Clean (squat) and Jerk (split) Double – E90sOn90s for 12 min (8 sets) (count sets >70% 1RM Max Double for the Day)

Score = Load (kg)

then…

2) Complete 5 Rnds of the following FT:
50 Wall Balls (9.1kg/6.3kg)
15 Strict HSPU

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) Options:
Reduce loading and increase reps to work on perfecting technique

then…

2) Options:
Int1 – 10/8 S/HSPU
Int2 – S/HSPU (1/2 AbM)
Int3 – S/HSPU (2/3 AbM)
Beg1 – 6.3/4.5kg, Piked PU (61cm/Flr)
Beg2 – 4.5/3kg, Piked PU (Flr/Knees)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch