Categorized as: CrossFit

CrossFit Algoa (Port Elizabeth) WOD – Sat 21 September 2019

Featured Image – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

#Nutritechfit #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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 the following 2 AMRAP’s…

a) In Teams of 4 – AMRAP the following in a relay for 15 min:
1 x 7 m Sled Push (low bar), Sled Pull combo (rope) (Sled plus 30kg/10kg)
AMRAP DU until it’s your turn to go again

Note Sub-Total = Total Reps (meter plus reps – Log each athletes score)
1x Push/Pull = 14 m = 14 reps

Rest 5 min

b) In Teams of 4 – AMRAP the following in a relay for 15 min:
1 x 7 m Sled Push (low bar), Sled Pull combo (rope) (Sled plus 30kg/20kg)
AMRAP Target Burpees (15.24cm)

Note Sub-Total = Total Reps (meter plus reps – Log each athletes score)
1x Push/Pull = 14 m = 14 reps

Score = Total Reps (Part A plus Part B)

LITE Options:
Int1/2 – same
Int3 – Sled plus 20kg/5kg
Beg1 – same but SU
Beg2/3 (T/C) – Sled plus 15kg/0kg, SU, Bps (clap) But T/C (10, rest 10 min, 10)

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 6th in 2019. Dave 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, 20 September 2019

Featured Image – Coach Deane directing traffic at the far end of the class!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) AMRAP the following for 17 min:
20 sec Neutral Hold Rings
20 Pistols (alt.)
20 Push-ups
20 Sit-ups

Score = Total Reps
80 Reps/Rnd

then…

2) Complete 3 Rnds accumulating the hold times:
L-sit – Accumulate 30 sec
X-Bridge Left – Accumulate 30 sec
X-Bridge Right – Accumulate 30 sec
Rear Bridge – Accumulate 30 sec

TC = 12 min

Score = Time/TC plus 1 sec/1sec missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – Pistols (G band – glutes), 15/12 PU (75,72 /Rnd)
Beg1 – Neut Hold (w P/G), Pistols (bench near Horiz), 12 PU (t)/PU (k), 15 SU (67/Rnd)
Beg2 – Neut Hold Par. (str)., Lunges, 15 PU (k), 12 SU (67/Rnd)
Beg3 (T/C) – Neut Hold Par. (bnt)., airsquat, 10 PU (k), 10 SU (AMRAP 14 min) (60/Rnd)

then…

2) Options:
Int1 – Half X-Bridge
Int2/3 – L-S (weak), Side-B
Beg1 – Tuck-S, Side-B
Beg2 – Tuck-S (1 Ft down), X-B (knees), Rear-B (foam roller at knees)
Beg3 (T/C) – F-B (knees), Side-B (Knees), Hip Lift

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 6th in 2019. Dave 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, 19 September 2019

Featured Image – Chad getting his Thoracic Foam Rolling in with some additional weight … Schmolly (@schmolly.crossfitalgoamascot)!! 🙂 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) Turkish Get-up Situp – 3 on each side – EMOM 10 min (Build to a Max Day)
NB – only TGU sit-up portion (return after sitting)

Score = Load

then…

2) In Teams of 3 – Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min of:
Min 1 – Burpees BJO (61cm/51cm)
Min 2 – DB Thrusters (25kgx2/15kgx2)
Min 3 – C2B Pull-ups
REST 2 min

Score = Total Reps
Athletes can start on seperate stations!

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading to maintain great form. You can use KB/DB/Plates w handles

then…

2) Options:
Int1 – 22.5kgx2/15kgx2, C2B
Int2 – 22.5kgx2/15kgx2, C2B
Int3 – 20kgx2/15kgx2, PU
Beg1 – BBF Bps (J/O), PU (P/G), 15kgx2/10kgx2
Beg2 – BBF Bps (S/O), RR (1/0.5m), 10kgx2/5kgx2
Beg3 (T/C) – Bps, RR (0m), 7.5kgx2/2.5kgx2

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 6th in 2019. 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 September 2019

Featured Image – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

#Nutritechfit #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) Pause Front Squat 5×3 (Take 90% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3)

Score = Load

then…

2) AMRAP the following for 22 min:
25 KB Swings (32kg/24kg)
75 DU
25 m Handstand Walk

Score = Total Reps
1 m = 1 Rep
125 Reps/Rnd

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form!
T/C – 7/15/20kg or appropriate loading 5×3

then…

2) LITE Options:
Int1 – 65 DU, 20 m HSW (110 R/R)
Int2 – 60 DU, 15 m HSW (100 R/R)
Int3 – 24/16kg, 55 DU, 10m/3 WW (90 R/R)
Beg1 – 16/12kg, 75 SU, 25m BW (str) (125 R/R)
Beg2 – 12/8kg, 60 SU, 25m BW (bnt) (110 R/R)
Beg3 (T/C) – 10/5kg, 50 SU, 25m BW (bnt), AMRAP15 (100 R/R)

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 6th in 2019. 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). 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Tues, 17 September 2019

Featured Image – Wall Balls for the WIN!!! The 6 pm class being awesome!! 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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’S

1) Complete the following E2ndMOn2ndM for 12 min – 2 Strict Press, 5 Push Press (Climb to a Max Day)

Score = Max Load
NB – From Rack/Blocks

Then…

2) AMRAP the following for 16 min:
9 Push Press (70kg/45kg)
15 DB/KB Box Step-ups (20kgx1/15kgx1, 61cm/51cm)
21 Pull-ups

Score = Total Reps

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form

2) Options:
Int1 – 65/42kg
Int2 – 60/40kg
Int3 – 55/37kg, 16/12kg, 15 PU
Beg1 – 40/25kg, 16/12kg, 15 PU(P/G)
Beg2 – 30/17kg, 12/8kg, RR(1/0.5m)
Beg3(T/C) – 12/7kg, 5/2.5kg, RR (0m), AMRAP 12

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 6th in 2019. 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Mon, 16 September 2019

Featured Image – A big welcome to all our SPRING Transformation Challenge New Members!! In shot, Don and Marco on Partner Worm Orientation Thrusters while Yogen encourages them on!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) TNG Clean (squat) – EMOM for 12 min
Min 1,2,3 – 5 TNG each
Min 4,5,6 – 4 TNG each
Min 7,8,9 – 3 TNG each
Min 10,11,12 – 2 TNG each

Score = Sum of loads x respective reps for all 12 min

Then…

2) Complete 5 Rnds of the following FT:
200 m Run
25 T2B

TC = 12 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) LITE Options:
Beg1/2 – Power Clean plus Front squat allowed
Beg3 and T/Chal – 1 Power Clean, plus respective reps in Front Squats (PVC Pipe or 7/15/20kg)

Then…

2) LITE Options:
Int1 – 20 T2B
Int2 – 17 T2B
Int3 – 15 T2B
Beg1 – 20 HLR
Beg2 – 20 HKR
Beg3(T/C) – 10 Sit-ups (3 Rnds only – T/C who have been sedentary)

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 6th in 2019. 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Sat 14 September 2019

Featured Image – Wendy and Michelle (background) on some Piked Push-ups! These are scaled variants for the handstand pushup movement! Scaling is essential for ensuring great movement form, keeping the stimulus within a safe range and developing strength and conditioning before moving onto more challenging movements!

Our 6 week SPRING Transformation Challenge training starts on Monday 16 September 2019! To Sign-up, contact us ASAP on the email or contact numbers below! This Challenge is open to NON-Members and MEMBERS!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) TNG Squat Snatches – EMOM complete the following TNG Reps for Max Loading over 12 min:
Min 1,2,3 – 5 TNG
Min 4,5,6 – 4 TNG
Min 7,8,9 – 3 TNG
Min 10,11,12 – 2 TNG

Score = Sum of loads x respective reps

LITE Options:
Load so that great form is maintained! Power Snatch, OHS allowed!

then…

2) In Teams of 3, complete 3 Rnds of the following for Max Reps (18 min):
Station 1 – AMRAP 2 Min of Rope Climbing (4,54m)
Station 2 – AMRAP 2 Min of Tyre Flips (270kg/180kg)
Station 3 – AMRAP 2 Min of Farmers Walk (70kgx2/50kgx2)
PS – each athlete starts on a seperate station

Score = Total Reps
NB (1 m = 1 rep on Farmers Walk)

LITE Options:
Int1/2 – 60kgx2/40kgx2
Int3 – No Jmp 1/2 Climbs, 45kgx2/32kgx2
Beg1 – Rope Pulls (L2S – str), TF (180/90kg), 35kgx2/24kgx2
Beg2 – Rope Pulls (L2S – bnt), TF (90/50kg), 24kgx2/16kgx2
Beg1/2 – 6 RP = 1 Rep

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 6th in 2019. Dave 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 September 2019

Featured Image – Our 6 week SPRING Transformation Challenge starts today with our Kick-Off meeting and Nutrition Workshop tonight from 17:30-19:30! To Sign-up, contact us ASAP on the email or contact numbers below! Training Starts 16 September 2019! This Challenge is open to NON-Members and MEMBERS!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) Tabata the following:
a) Box Jump Over (61cm/51cm)

2 min Rest Transition

b) KB Snatch (32kg/24kg)

2 min Rest Transition

c) DU

2 min Rest Transition

d) Thrusters (45kg/30kg)

2 min Rest Transition

e) C2B Pull-ups

2 min

f) HSPU

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – BB 40/26kg
Int2 – 24/16kg, BB 40/26kg, PU, 1/2 AbM
Int3 – BB 35/23kg, PU, 2/3 AbM
Beg1 – BSO (61/51cm), 16/12kg, BB 30/20kg, PU (P/G), PPU (61cm/flr)
Beg2 – BSO (41cm), 12/8kg, BB 20/15kg, RR (1/0.5m), PPU (Flr/Kns)

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 placed 6th in 2019. 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 12 September 2019

Featured Image – Coach Deane demonstrating a great Clean setup! REMINDER – Our 6 week SPRING Transformation Challenge starts tomorrow with our Kick-Off meeting and Workshop! To Sign-up, email us or call us on the contacts below ASAP! Training Starts 16 September 2019! This Challenge is open to NON-Members and MEMBERS!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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) Practice Bar Muscle-ups (Hips to Bar Drill Sequence and Feet on Wall Sequence)

Score = For Quality

then…

2) AMRAP the following for 18 min:
5 Bar Muscle-ups
10 DB/KB Step-overs (DB 25kg, KB 24kg/DB 15kg, KB 16kg)
15 HS Walk (m)

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

NB – RX/Beg1/Beg2 30 Reps/Rnd

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading to maintain great form. You can Power Snatch plus OHS for a Squat Snatch

then…

2) Options:
Int1 – 3 MU, 10m HSW, (22.5,24 / 15,12kg), 23reps/Rnd
Int2 – 5 B/MU (B/P), 7m HSW, 22reps/Rnd
Int3 – 5 S/Mup (P/G), 3 WW (20,24 / 10,12kg), 21reps/Rnd
Beg1 – 5 PU (P/G), 5 RD (B/P), BW (str), (16,10 / 7.5/10kg),
Beg2 – 5 RR (1/0.5m), 5 (S/PD – str), BW (bnt), (12,10 / 7.5,10kg)

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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 September 2019

Featured Image – Welcome home Jacques! Jacques on some heavy hang power cleans during our tough Met Con yesterday! Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (http://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! HURRY as we start this Friday with our INTRO & NUTRITION WORKSHOP! Training Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

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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 10 min complete the following for Max Reps:
Min 1 – Strict Ring Dips
Min 2 – T2B

Score = Total Reps

then…

2) Saved by the Barbell…

…is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts. Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids. To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

Score = Total Reps

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – RD (R/B)
Beg1 – RD (B/P), HLR
Beg2 – S/Par Dips (str), HKR

then…

2) Saved by the BB – Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 25/15kg

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). 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 – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch