Featured Image – Daniel and Audrey on some Farmer’s Carries during the Team’s at this years @Endurade @EastCapeChamps. Coach Sam is judging while Slade (background left) keeps a watchful eye out to manage the workout area and equipment, while Gwen (background right) waits to assist the judges and score keepers! Again, a massive effort was made by all our CrossFit Algoa volunteers to make this event possible!! 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 & LITE WOD’S

NB – With regards to recording your scores on Itensity for CrossFit Algoa and the AFL – RX is Rx; Intermediate is Int1 and Beginner is Beg1
NB – Half the class starts on Event 1 and the other on Event 2.

1) EECC Day 1 (Individuals) http://eastcapechamps.co.za/2019-workouts/

RX – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row (Sub – 130/100 SDHP 20/13kg)
200 m Swim (8x25m)
1300 m Run
200 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 1000m Ski Erg OR add another 1000m Row (100 SDHP 20/13kg)

INTERMEDIATE (Int1) – Event 1 (2019 EECC Quadathlon)

For Time:
1300/1000 m Row (Sub – 130/100 SDHP 16/10kg)
150 m Swim (6x20m)
1300 m Run
150 DU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 750m Ski Erg OR add another 750m Row (75 SDHP 16/10kg)

BEGINNER (Beg1) – Event 1 (2019 EECC Quadathlon)

For Time:
1000/750 m Row (Sub – 100/75 SDHP 12/8kg)
100 m Swim (4x25m)
1300 m Run
200 SU

TC = 20 min

Score = Time/Time Cap plus 1 sec/rep missed

Swimming SUB – 500m Ski Erg OR add another 500m Row (55 SDHP 12/8kg)

CFA LITE Options:

Int1 – Row 130/100 (sub SDHP 16/10kg), 150 m Swim OR 750m SkiE/Row, 150 DU
Beg1 – 1000/750 m Row (sub 100/75 SDHP 12/8kg), 100 m Swim OR 500m SkiE/row, 200 SU

then…

2) RX – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
200 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (270kg/180kg)
2 Peg Board Ascents (2.4m)
2 x10m Sandbag Carries (90kg/60kg)
1 Regional Ramp Walk – stairs 1st (5.33m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE (Int1) – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
150 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
7 Tyre Flips (180kg/90kg)
6 Peg Board Pull-ups – Straight arms – chin over pegs
2 x10m Sandbag Carries (70kg/40kg)
1 HS Weave Walk – 9m (around bumpers at 2/4/6/8m) *Start from where break!

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER (Beg1) – Event 2

CrossFit Algoa’s (Strongman vs Gymnast Gauntlet)

FT:
100 cm Banger (Tyre 80kg/56kg, 6 kg hammer)
4 Tyre Flips (180kg/90kg)
10 sec Peg Board Hold (cumulative time)
4 x10m Sandbag Carries (40kg/30kg)
2 Bear Walks – 18m (2x9m)

TC = 3 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options

Int1 – Bang 150 cm, TF (180kg/90kg), 6 PG Pull-ups, SB (70kg/40kg), HS Weave Walk – 9m (beacons 2/4/6/8m) -Start where break
Beg2 – Bang 75cm; TF (90kg/50kg); Hang from a bar (10 sec); SB 30kg/20kg
Beg3 – Bang 50cm; TF (50kg/30kg); Ring Row hang; SB 20kg/10kg

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

Cool-down/Trigger Ball/Foam Roll/Stretch