Featured Image – Judge Yolandi “No Rep” Van Tonder, who juged at FiCT (@fittestincapetown) this past weekend, posing here with the new FiCT 2019 Champ and 2 x Fittest Women on Earth (2015 & 2016) Katrin Davidsdottir (@katrintanja) in Cape Town!

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#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) AMRAP the following for 5 Rnds:
Min 1 – Power Clean (70kg/45kg)
Min 2 – C2B Pull-ups
Min 3 – DB Box Step-Over (25kgx2/15kgx2 at 61cm/51cm)
Min 4 – HSPU
Min 5 – OH KB walking lunge (32kg/24kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

EXTRAS

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

LITE WOD

1)
Int1 Option:

AMRAP the following for 5 Rnds:
Min 1 – Power Clean (60kg/40kg)
Min 2 – C2B Pull-ups
Min 3 – DB Box Step-Over (22,5kgx2/15kgx2 at 61cm/51cm)
Min 4 – HSPU (floor/1 abmat)
Min 5 – OH KB walking lunge (24kg/16kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

Beg1 Option:

AMRAP the following for 5 Rnds:
Min 1 – Power Clean (50kg/35kg)
Min 2 – C2B Pull-ups (Purple/Green)
Min 3 – DB Box Step-Over (15kgx2/10kgx2 at 51cm/51cm)
Min 4 – Piked Push-ups (61 cm/floor)
Min 5 – OH KB or DB walking lunge (16kg/10kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

Beginner (Beg2)

1) AMRAP the following for 5 Rnds:
Min 1 – Power Clean (40kg/25kg)
Min 2 – Ring Rows
Min 3 – DB Box Step-Over (5kgx2/2.5kgx2 at 51cm/51cm)
Min 4 – Piked Push-ups (floor/kneeling)
Min 5 – OH KB or DB walking lunge (7.5kg/5kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

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

Cool-down/Trigger Ball/Foam Roll/Stretch