Featured Image – Happy Father’s Day for yesterday to all the Dad’s in the Box!!! Hope you were spoilt! In pic…Okkert on the Yoke while Vicky pushes the low sled on the @Endurade @EastCapeChamps Strong but Fast AKA Fit” WOD from Friday! Have a great Youth Day all!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SasolDisa #Reeboksa #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

REMINDER – Public Holiday WOD for Youth Day today – 1 Class 9:00 – 10:20 and Open Box from 10:20 to 11:30 for 12:00.

RX’ED WOD

1) Endurade East Cap Champs – Team Event 7 “Always Fit League’s Chipper” (http://eastcapechamps.co.za/2019-workouts/)

RX – Event 7 “Always Fit League’s Chipper”

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

INTERMEDIATE – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

BEGINNER – Event 7 “Always Fit League’s Chipper”

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – WB (10/6.3kg), RC, BB-60/35kg, 50 Bp/BJO (61/51cm), 25 STOH, Stubby F/B (20.8/12.8kg)
Int2 – BB-55/32kg
Int3 – BB-50/29kg
Beg1 – WB (6.3/4.5kg), 20 R/Pulls–ly2stand(str legs), BB-40/25kg, Bp/BSO (51cm), Stubby F/B (12.8/7.8kg)
Beg2 – WB (4.5kg/3kg, 20 R/Pulls–ly2stand(bent legs), BB-30/17kg, BBF Bps (SO), KB 8kg/5kg

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