Categorized as: CrossFit

CrossFit Algoa (Port Elizabeth) WOD – Sat 25 May 2019

Featured Image – Cindy and Eva volunteering at our 2018 @Endurade @EastCapeChamps – If you are keen to Volunteer and join in on this fun event, please contact us on info@algoacrossfit.com Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) 30 Turkish Get-up’s (40kg/28kg) FT but EMOM starting at 0 min complete 3 Lateral Facing Burpees over the KB/DB

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – DB/KB/BB can be used!

CrossFit Algoa’s LITE Options:
Int1/2 – 32kg/24kg
Int3 – 28kg/20kg
Beg1 – 16kg/12kg
Beg2 – 12kg/8kg

then…

2) 100 C2B Pull-ups FT but EMOM starting at 0 min complete 30 DU’s

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1 – 80 C2B, 24 DU
Int2 – 100 PU, 21 DU
Int3 – 80 PU, 15 DU
Beg1 – 100 PU (P/G), 30 SU
Beg2 – 100 RR (0.5/0.25m), 21 SU

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).

See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Fri, 24 May 2019

Featured Image – 2017 and 2018 @Endurade @EastCapeChamps Men’s Winner Robbie Heuer snatching at last years event…. REMINDER we have some available spots in each division so please contact us ASAP if you are keen to still enter late (info@algoacrossfit.com)! SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) EMOM for 12 min – STOH (max day on each load):
Min 1,2,3 – 5 Reps
Min 4,5,6 – 3 Reps
Min 7,8,9 – 2 Reps
Min 10,11,12 – 1 rep

Score = Sum of Max Loads for 5’s/3’s/2’s/1’s

STOH – can be Push Press/Push Jerk/Split Jerk
NB – Use rack/blocks or from floor

then…

2) Complete 3 Rnds FT of:
400m Bumper Plate Run (25kg/15kg)
21 STOH (60kg/40kg)
200m Farmers Walk/Jog (32kgx2/24kgx2)
21 T2B

TC = 24 min

Score = Time/TC plus 1 sec/Rep missed

NB – 10m = 1 Rep

EXTRAS

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

LITE WOD

1) As above (reduce loading and complete 3-5 reps EMOM if form needs attention)

then…

2) Options:
Int1 – Same
Int2 – 20/10kg, 55/35kg
Int3- 20/10kg, 50/32kg
Beg1 – 15/10kg, 45/30kg, HLR, 24kgx2/16kgx2
Beg2 – 10/5kg, 25/15kg, HKR, 20kgx2/10kgx2

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). See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 23 May 2019

Featured Image – Entries have closed for the 2019 @Endurade @EastCapeChamps BUT we have some available spots in each division so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar

#futuretech #retreatonmain @roxannestottelaar
@superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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)
a) CrossFit HQ WOD 190507
100 Ft (30.48m) of Legless Rope Ascents in AFSAP

TC = 10 min

Score = Time/TC plus 1 sec/meter missed (Note number of sets)

NB – climbing distance if from where hands start to where hands end! (not from ground)

then…

b) CrossFit HQ WOD 190507
L-sit for 2 min in AFSAP
(10 cm btwn top parrallettes and heel stop)

TC = 6 min

Score = Time/TC plus 1 sec/sec missed (Note number of sets)

AFSAP – as few sets as possible

then…

c) 500 DU in AFSAP

TC = 10 min

Score = Time/TC plus 1 sec/rep missed (Note number of sets)

NB – climbing distance if from where hands start to where hands end! (not from ground)

EXTRAS WOD

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

LITE WOD

1)
a) Options:
Int1 – same
Int2 – Strict Rope pull and reach (45 reaches required at 67cm/reach)
Int3 – Strict Rope Pull-ups (45 chins over top hand)
Beg1 – Rope Pulls (str legs) 45
Beg2 – Rope Pulls (bent legs) 45

b) Options:
Int1 – same
Int2 – weak L-sit (20 cm btwn top parrallettes and heel stop)
Int3 – 1 leg almost straight, 1 leg tuck
Beg1 – Tuck Sit
Beg2 – Tuck Sit (1 foot down, alt. 5 sec)

c) LITE Options:
Int1 – 400 DU, 100 SU
Int2 – 350 DU, 150 SU
Int3 – 300 DU, 200 SU
Beg1 – 500 SU
Beg2 – 400 SU

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). See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 May 2019

Featured Image – Fun in the Sun at last year’s EECC! Entries for the @Endurade @EastCapeChamps close later today at Midnight. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! If you have any expected late entries please contact us ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar

#futuretech #retreatonmain @roxannestottelaar
@superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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)
a) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Unbroken Front Squat 10 (55% 1RM), rest 3 min Unbroken Front Squat 20 (45% 1RM)

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

then…

2) CrossFit HQ WOD 190503

4 Rounds for time of:
21 Bench Press (61kg/43kg) (CFA Floor press)
15 Pull-ups
400m Run

TC = 20 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:
If you have not been doing much higher volume squatting – leave out the Rnd of 20

then…

2) CFA LITE Options:
Int1 – same
Int2 – 55/38kg
Int3 – 50/35kg
Beg1 – 40/25kg, PU (P/G)
Beg2 – 25/15kg, RR (0.5/0.25m)

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).

See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 May 2019

Featured Image – A sea of Barbells at last years EECC! Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar

#futuretech #retreatonmain @roxannestottelaar
@superspar_bluewaterbay #superspar_bluewaterbay for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) Segment Clean Deadlift, Clean (squat), Split Jerk – E90sOn90s for 12 min (8 Rnds) (Max Day, count sets >70% 1RM)

Score = Load

then…

2) Complete the following couplet FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
100-100-100 DU

TC = 9 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:
Beg1/2 – Power clean, Front squat (for clean) and PP/PJ

then…

2) Options:
Int1 – 95kg/66kg
Int2 – 90kg/63kg, 80 DU
Int3 – 85kg/60kg, 50 DU
Beg1 – 60kg/40kg SU
Beg2 – 40kg/25kg, SU 70/Rnd

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). See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Mon, 20 May 2019

Featured Image – Don, Wilma, Hannah and Alwyn at last years EECC! Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 complete a RM set on each of the following for 12 min:
Min’s 1,2,3 – Strict Deficit HSPU (15cm/9cm)
Min’s 4,5,6 – Strict HSPU
Min’s 7,8,9 – HSPU (kipping)
Min’s 10,11,12 – Wall Walk (non-stop RM)

Score = Total Reps
WW – Floor to vertical to floor = 1 Rep

then…

2) AMRAP the following in a weight-vest (9.1/6.3kg) for 14 min:
300 m Run
9 Muscle-ups
9 Burpee BJO (61cm/51cm)
9 TNG Power Snatches (50kg/35kg)

Score = Total Reps
57 Reps/Rnd

LITE WOD

1) Options:
Int1 – same
Int2 – Strict Deficit HSPU / Strict HSPU (1/2 abmat/s) / HSPU / WW
Int3 – Strict HSPU (1/2 abmat/s) / Strict HSPU (2/3 abmat/s) / HSPU (1/2 abmats) / WW
Beg1 – PPU (61/51cm), PPU (floor/knees), Push-ups, Half WW
Beg2 – PPU (floor/knees), PPU (floor/knees), Push-ups (knees), BW (str)

then…

2) Options:
Int1 – No weight-vest
Int2 – 6 M-up
Int2 – 6 B/M-up (P/G) or Jumping B/M-up, 45kg/30kg
Beg1 – 9 PU (P/G), 9 Push-ups, 40kg/25kg
Beg2 – 9 RR (1m/0.5m), 9 Push-ups (knees), 25kg/15kg

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).

See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Sat 18 May 2019

Featured Image -Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP!
Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports
#Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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 the following FT:
Run to the 3rd Avenue Dip and back (approx 2600m)
Note your time (to record under notes)

then…

Complete the following:
30 KB Swings (24kg/16kg)
30 HSPU
30 Box Step-Overs with KB (61cm/51cm with 24kg/16kg)
30 Strict Pull-ups
30 KB OH Squats (1 Arm OH – 24kg/16kg)
30 T2B
30 KB GTOH (24kg/16kg)
30 m HS Walk
30 KB Goblet Squats (24kg/16kg)

TC = 40 min

Score = Time/TC plus 1 sec/rep missed
NB – Time includes both the run and the chipper

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same but Int3 HSPU – 1 abmat/2 abmats, HSW 25m(1), 20m(2), 15m(3)
Beg1 – Run 1609m (1 mile), KB 16kg/12kg, PPU (61/51cm), Strict PU (P/G), HLR, BW (str)
Beg2 – Run 1200m, KB 10-12kg/5-8kg, PPU (flr/Knees), Strict RR (50cm/25cm), HKR, BW (bent)

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).

See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Fri, 17 May 2019

Featured Image – Entries for the @Endurade @EastCapeChamps close Wednesday 22 May 2019. SO DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) Practice 10 min – HS holding with opposite shoulder taps

Score = Max Reps

then…

2) Complete 21-15-9 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups
BB Facing Burpees

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

BBF Bps standard – 2 feet Jump back, up, over

EXTRAS

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

LITE WOD

1) Options:
Int1 – same
Int2/3 – at wall
Beg1 – Weight Transfers OR Piked hold (61/51cm) opp shoulder taps
Beg2 – Piked hold opp shoulder taps

then…

2) Options:
Int1/2- same
Int3- (43kg/28kg), Pull-ups
Beg1 – (30/20kg), PU (P/G), BBF Bps step back, up, over
Beg2 – (20/12kg, RR 50/0cm), BBF Bps step back, up, over

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). See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 16 May 2019

Featured Image – Schmolly “Tabby” the CrossFit Algoa Mascot has become quite famous of late and we have decided that it was time for her to open her own Instagram account to cope with all the fan mail and fan requests that she has been getting!! Please follow her on @schmolly.crossfitalgoamascot to see what she get’s up to and how she keeps CrossFit Algoa members and coaches on their toes!:)

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 WODS

1) 2 Power Cleans – EMOM 10 min (count sets >70% 1RM Max Day)
NB – You can drop the bar btwn reps!

Score = Load

then…

2) Complete 3 Rnds of the following FT:
21 Power Cleans (70kg/50kg)
15 m FR Walking Lunges (70kg/50kg)
9 Rope Climbs (4.5m)

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Increase reps and lower loads if form needs essential work!

then…

2) Options:
Int1 – 65/45kg
Int2 – 65/45kg, 7 RC
Int3 – 60/40kg, 5 RC (10 half Climbs/36 Rope leg pull-ups)
Beg1 – 50/35kg, 21 Rope Pulls – flr 2 stand (str)
Beg2 – 35/22kg, 21 Rope Pulls (bent) – for to stand

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). See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 May 2019

Featured Image – Amber, Anje, Thando and Eva (in the background) testing their fitness on a hike the other day! Always good to get outdoors and appreciating nature!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) Overhead Squat 3-3-3-3-3 (count sets >75% 1 RM)
NB – take from Rack

Score = Max Load

then…

2) Complete the following FT:
30 OHS (80kg/52kg)
50 T2B
30 BJO (76cm/61cm)

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 load as needed, focusing on mobility and stability!

then…

2) Options:
Int1 – 75/48kg
Int2 – 70/45kg
Int3 – 65/42kg, 40 T2B, BJO (61/51cm)
Beg1 – 45/30kg, HLR, BJO (61/51cm)
Beg2 – 30/20kg, HKR, BJO (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).

See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch