1) Benchmark skill:

300 DU’s for time


Score = Time


Scaling Single-unders




2) Gymnastics Bwenchmark:

Individual Event 2 2014 Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2014)

Max distance handstand walk – Time cap: 3 minutes



Athletes will begin at the starting line and will walk as far as possible on their hands without their feet touching

the ground. If the athlete kicks up to their hands and travels fewer than 10 feet this will be considered a “false

start,” and they may re-attempt from the starting line. Each athlete will be allowed two “false starts.”

If the athlete makes it the full 120 feet to the other side of the of the stadium, they may come down to their

feet, kick back up in the opposite direction, and start traveling back toward the start line.


Score = Max Distance


Scaling – Max opp. shoulder taps at wall / Max weight transfers at wall / Max same side hip touches with a

horizontal planked body




3) Complete the following Benchmark Workouts:

Isabel – 30 reps for time of snatches (squat) (61 kg/42,7kg)


Time Cap = 12 min


Score = Time/TC plus 1 sec/rep missed


C-WOD – Please see the class whiteboard. Anyone interested in following this programming

who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for

details & fees.


Cool-down/Trigger Ball/Foam Roll/Stretch


Featured Image – Annie, Camille, Dan and Graham for Rogue Team Red. Go see

teamseries.crossfit.com for all the first weeks results! (Image Courtesy of CrossFit, Inc.)