Featured Image – Reminder … 💥Zanathemba Fundraiser 💥in all classes on Thursday and on Friday at 9:00! We will be doing our 12 Day’s of Christmas 🎅🎄✝️WOD!! All Welcome – including Non-members, members, family and friends… R65 pp or R130 per team OR other donation…. All entry proceeds will go to Zanathemba Baby Haven!!
Please help us support this worthy cause!!!!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 151223

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

ZANATHEMBA FUNDRAISER

 

1) “CrossFit Algoa’s 12 Day’s of Christmas WOD” – 

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

 

Intermediate Option (Int1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int2 – Any load btwn I1 and I3
Int3 – 45/30kg

 

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Leg Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Beg2 – 30/17kg; RR (1m/0,5m)

 

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (20kg/10kg)
5 Ring Rows (0.5m/0m)
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Hanging Knee Raises or Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

 

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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 – https://crossfitalgoa.com/afl-competition-training/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!