Featured Image – Our Christmas Party, End Of Year Function and Challenge Prize Giving will take place on Wednesday the 6th December at 18:00. Please RSVP and pay by 28 November at info@algoacrossfit.com. Please see our email sent earlier this week for more details!

#ChristmasParty #luke1v37 #summerchallenge #transformationchallenge #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #crossfitgames #eastcapechamps #alwaysfitleague #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) Skill:
Review all Filthy 50 mvts for warmup

then…

3) The Benchmark Filthy Fifty:

For time:
50 Box jump, (61cm/51cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (16kg/12kg)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (20kg/15kg)
50 Back extensions
50 Wall ball shots (9.1kg/6.3kg)
50 Burpees
50 Double unders
* AFL Competitors – see AFL program!!

TC = 30 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) Skill:
Review all Filthy 50 mvts for warmup

then…

2) CrossFit Algoa’s LITE VARIANT of the Benchmark Filthy Fifty:

For time:
50 Step-ups (51cm/40cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (12kg/8kg)
50 Walking Lunge steps
50 Hanging Knee Raises (TC – Sit-ups)
50 Push press (15kg/10kg)
50 Superman lifts
50 Wall ball shots (6.3kg/4.5kg)
50 Burpees
50 Single unders

TC = 30 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 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