Featured Image – HERO WOD – “Devil of Ramadi” – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.!!
Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:
1) Wanting to get competent in defending yourself and/or loved ones, and/or
2) Wanting to get in shape, and/or
3) Wanting to add some alternative training to your current physical activities…
… look at the following links for more info…
- Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
- Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/
…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE
Or
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE
Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 171123
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Last completed 23/11/19 – “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (https://wodwell.com/wod/devil-ramadi-v2/)
Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.
4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)
With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).
TC = 30 min
Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!
CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 SU
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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/
Trigger Ball, Foam Roll, Mobilise & Stretch!
