Featured Image – Candice, in class, climbing the rope on the 2017 Reebok CrossFit Games Event (2223 Interval)! #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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’s

1) 2017 Reebok CrossFit Games (STRONGMAN’S FEAR) (https://games.crossfit.com/workouts/games/2017)

For time:
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 420-lb. (190kg) yoke, 170-lb. (77kg) logs, 265-lb. (120kg) sled
F 300-lb. (136kg) yoke, 120-lb. (54kg) logs, 220-lb. (99kg) sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.

The athlete’s score is the total time it takes for them to complete the event.

Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

M 135 lb. (61kg) F 95 lb.(43kg)

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games WOD’s you might have missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (STRONGMAN’S FEAR) (https://games.crossfit.com/workouts/games/2017)

For time:
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 100kg yoke, 40kg logs (DB’s) , 80kg sled
F 65kg yoke (BB withbands), 25kg logs (DB’s), 50kg sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.
The athlete’s score is the total time it takes for them to complete the event.
Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) CrossFit Algoa’s LITE VARIANT 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Pull-ups (assisted)
Push-ups
Squat Snatches

M 40kg F 25kg

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

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 – Roxy on our version of the “Assault Banger” Event from the 2017 Reebok CrossFit Games, with Sasha, one of her daughters in support!  #crossfitgames #crossfitposted #crossfitalgoakids #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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).

RX WOD

1) 2017 Reebok CrossFit Games (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)

In 2-minute windows*:
2 rope climbs
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 20kg/13kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval

M 155-lb. (70kg) OHS F 105-lb. (47.6kg) OHS

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) 2017 Reebok CrossFit Games (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)

Men
For time:
5-8-13 reps of:
Parallette handstand push-ups (39cm)
203-lb. (92kg x 2) kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with 2 53-lb.(24kgx2) kettlebells overhead

Women
For time:
3 Parallette handstand push-ups
5 kettlebell deadlifts, 124 lb. (56kg)
5 Parallette handstand push-ups
8 kettlebell deadlifts​​​​​​​, 124 lb. (56kg)
8 Parallette handstand push-ups
13 kettlebell deadlifts​​​​​​​, 124 lb. (56kg)
Then, lunge 89 ft. (27.12m) with 2 35-lb. (16kgx2) kettlebells overhead ; Depth on Parallette’s (27cm)

Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.
Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Complete any of the 2017 Reebok CrossFit Games workouts missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)

In 2-minute windows*:
12 rope pulls – lying to standing
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 16kg/10kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval

M 40kg OHS / F 27kg OHS

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE VARIANT of (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)

Men
For time:
5-8-13 reps of:
Piked Push-ups (Feet 61cm/51cm)
32kg x 2 kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with (16kgx2) kettlebells overhead

Women
For time:
3 Piked Push-up (51cm)
5 kettlebell deadlifts, 24kgx2
5 Piked Push-up (51cm)
8 kettlebell deadlifts​​​​​​​, 24kgx2
8 Piked Push-up (51cm)
13 kettlebell deadlifts​​​​​​​, 24kgx2
Then, lunge 89 ft. (27.12m) with (8kgx2) kettlebells overhead

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Yesterday’s “Women’s Day WOD” class – great turn out! Thank you to all the guys who dressed abit (or more than) feminine yesterday!! #crossfitgames #crossfitposted #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #retreatonmain #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 450 meters
7 hay bale clean burpees (50 inches – 127cm; approx 1 m wide)

M 100-lb. sandbag (45kg) ; F 70-lb. sandbag (32kg)

Athletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
After each successive round you will need to jump over that number of hay bales (i.e. once completed Rnd 4, you will move your sandbag to the 5th hay bale and then return by jumping over 4 hay bales before starting your 450m run.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 double-unders

M 135 lb. (61kg) F 95 lb. (43kg)

Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games workouts missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 350 meters
7 Sandbag cleans plus burpee over sandbag

M sandbag/D-Ball or 2x15kg bumpers (30kg) ; F sandbag/D-Ball or 1x20kg bumper (20kg)

Athletes will begin each round with a 350-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
Burpee over sandbag

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 single-unders

M (40kg) F (25kg)

Athletes will complete 10 rounds of 9 thrusters and 35 single-unders before crossing the finish line.

Time cap: 12 minutes

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 big congrats to the Team podium finishers at the 2017 Reebok CrossFit Games – 1st Wasatch CrossFit, 2nd CrossFit Mayhem Freedom, 3rd CrossFit Fort Vancouver. A massive congrats to all the Teams who competed this past weekend! (Featured Image courtesy of CrossFit, Inc.)

#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) 2017 Reebok CrossFit Games (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 muscle-ups
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
(102.1- 111.2 – 120.2 – 129.3 – 138.4 – 145.2 – 152.0 – 158.8 kg)

F 145-160-175-190-205-215-225-235 lb.
(65.8 – 72.6 – 79.4 – 86.2 – 93.0 – 97.5 – 102.1 – 106.6 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

No extras today as we are testing the 2017 CrossFit Games WODS this week!

“LITE” WOD

1) 2017 Reebok CrossFit Games (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch (NB Power Snatch – no OHS required)
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 C2B Pull-ups (assisted) and 4 Bar Dips (assisted)
2 cleans, ascending weight

M (40 – 50 – 60 – 65 – 70 – 75 – 80 – 85 kg)
F (20 – 25 – 30 – 35 – 40 – 45 – 47 – 50 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 big congrats to the Men’s and Ladies podium at the 2017 Reebok CrossFit Games – Men 1st Mathew Fraser (USA), 2nd Brent Fikowski (Canada), 3rd Ricky Gerard (New Zealand); Women 1st Tia Claire Toomey (Australia), Kara Webb (Australia), Annie Thorisdottir (Iceland). A massive congrats to all the Individuals who competed the past weekend! Lots of respect! We will post the Teams tomorrow! (Featured Image courtesy of CrossFit, Inc.)

#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) 2017 Reebok CrossFit Games (SPRINT O-COURSE) (https://games.crossfit.com/workouts/games/2017)

Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

For class we will rank according to times! We will set-up an Rx’ed and a LITE course!

Score = Time

then…

2) 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)

For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell (45kg)
F 70-lb. dumbbell (31.7kg)

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

None today – i.e. we are testing the CrossFit Games workouts this week!

LITE WOD

1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (SPRINT 0-COURSE) (https://games.crossfit.com/workouts/games/2017)

Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

For class we will rank according to times! We will set-up an Rx’ed and a LITE course!

Score = Time

then…

2) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)

For time:
100 pull-ups (assisted)
80 Sit-ups
60 Walking lunges, alternating
40-cal. row or 40 SDHP (16kg/10kg)
20 dumbbell push presses

M dumbbell (25kg)
F dumbbell (15kg)

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
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 Eva supporters at our “Potluck” CrossFit Games viewing evening this past weekend! #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

THIS WEEK WE WILL COMPLETE SELECTED 2017 REEBOK CROSSFIT GAMES EVENTS! OUR COMPETITORS WILL COMPLETE ALL THESE EVENTS FROM WED TO SATURDAY!

RX’ED WOD

1) 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1.5 miles (2414 m)
Swim 500 meters (Box Sub – 2 km row or 200 SDHP 20kg/13kg)
Run 1.5 miles (2414 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1 miles (1609 m)
Swim 250 meters (Box Sub – 1 km row or 100 SDHP 20kg/13kg)
Run 1 miles (1609 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch