Featured Image – Coach Nadine giving some FUN 🤩 extra Ab work for those Summer Six Packs 🤩 

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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)  

ONLINE WHITEBOARD/COACHING – 161225

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

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

RX, LITE and HOME WOD

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

1) 1 Clean (power) and Jerk (any) – EMOM 10 min (build to a Max Day)

Score = Load

LITE:

Beg – Push Press or Jerk for Split Jerk ; Power clean plus Front Squat allowed

then…

2) AMRAP 17 min:

5 TNG Power Clean and Push Jerk (50kg/35kg) – no dropping

7 C2W HSPU

15 DU Crossover

30 DU

Score = Total Reps

LITE:

Int1 – 45/30kg; 4 C2W; 12 DU CO, 36 DU

Int2 – 45/30kg; 6 C2W (1/2 abm); 10 DU CO, 33 DU

Int3 – 40/25kg; 6 C2W (at 90cm 2/3 abm); 8 DU CO, 30 DU

Beg1 – 30/20kg; PPU 61/51cm; 15 SU CO, 30 SU

Beg2 – 25/15kg; PPU 51cm/Flr; 10 CO Foot trap, 35 SU

Beg3 – 20/10kg; BSO Flr/Kns 2x abm; 45 SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice (Image courtesy of Wodwell). Read More

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 151225

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

RX, LITE and HOME WOD

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

1) Complete the following E2ndMon2ndM for 10 min:

OHS 3-3 (90% 1RM)

Front Squat 3-3 (90% 1RM)

Back Squat 10 (72.5% 1RM)

Score = Sum of Loads (OHS load + FS load + BS load)

LITE:

Keep loading so that great form is maintained!

Then…

2) Burpee Buffet No. 3…

AMRAP 12 min:

5 Burpee Pullovers

5 Inverted Burpees (Bp HS)

Score = Total Reps

LITE:

Inverted Burpee https://youtu.be/M6_nkTKhaFY and Burpee Pullover https://youtu.be/IDnU9_fWkYw and https://youtu.be/faJDYEZmueM

No jump for Int on Bp C2B/PU

Int1 – same

Int2 – same

Int3 – Bp Hips to bar (invert), Bps HS (at wall)

Beg1 – Bp shins to bar (tuck hang), Bp HS (at wall) or Bp (Rev HS – 1/2 wall walk)

Beg2 – Bp Tuck hang (5 sec hold); Bp 1 Step Wall Walk

Beg3 – Bp 1-legged Tuck hang (3 sec hold each leg); Bp Worm Walk

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 131225

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

RX, LITE and HOME WOD

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

If you missed 12 Days of Christmas … then complete it today – SCROLL DOWN ⬇️⬇️

For the rest complete the following Workout or any other Workout missed this week!

Complete 1 or 2 Rnds of the following depending on how you are feeling after 12 Days of Christmas! 

Complete 1-2 Rnds of the following for Max Reps:

Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)

Min 4-6: C2B Pull-ups

Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

LITE Options:

Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm 

Int2 – Same

Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU 

Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G) 

Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m) 

Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, RR (0.5/0m)

Score = Total Reps

LITE Options:

Int1 – L-sit

Int2 – Weak L-sit, S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, S/HSPU (3/2 AbM) 

Beg1 – T-sit, WB 6.3/4.5kg, HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, 6.3/4.5kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (Flr/K) 

Beg3/TC – F-B, 6.3/4.5kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (K) 

for the Rest….

🎅✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️

“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!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 121225

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

RX, LITE and HOME WOD

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

If you missed 12 Days of Christmas yesterday… then complete it today – SCROLL DOWN ⬇️⬇️

For the rest complete the following Workout!

Complete 1 or 2 Rnds of the following depending on how you are feeling after 12 Days of Christmas! 

Complete 1-2 Rnds of the following for Max Reps:

Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)

Min 4-6: C2B Pull-ups

Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

LITE Options:

Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm 

Int2 – Same

Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU 

Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G) 

Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m) 

Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, RR (0.5/0m)

Score = Total Reps

LITE Options:

Int1 – L-sit

Int2 – Weak L-sit, S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, S/HSPU (3/2 AbM) 

Beg1 – T-sit, WB 6.3/4.5kg, HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, 6.3/4.5kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (Flr/K) 

Beg3/TC – F-B, 6.3/4.5kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (K) 

for the Rest….

🎅✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️

“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!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 111225

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

RX, LITE and HOME WOD

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

If you missed 12 Days of Christmas yesterday… then complete it today – SCROLL DOWN ⬇️⬇️

For the rest complete the following Workout!

1) Progress from last week – Turkish Get-up 2 (1e) – EMOM 10 min (Build to Max Day)

Score = Max Load

LITE:

Keep loading so that great form is maintained!

then…

2) AMRAP the following for 12 min:

21 sec L-sit 

18 Wall Balls (10kg/6.3kg)

15 T2B

12 Strict HSPU

100m Run 

Score = Total Reps

LITE Options:

Int1 – L-sit

Int2 – Weak L-sit, S/HSPU (1/2 AbM)

Int3 – 1 leg L-sit, S/HSPU (3/2 AbM) 

Beg1 – T-sit, WB 6.3/4.5kg, HLR, PPU (61cm/flr)

Beg2 – 1 Ft dwn T-sit, 6.3/4.5kg, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (Flr/K) 

Beg3/TC – F-B, 6.3/4.5kg, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (K) 

for the Rest….

🎅✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️🎅🎄✝️

“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!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 101225

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

RX, LITE and HOME WOD

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

“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!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION THIS PAST WEEKEND!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 091225

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

RX, LITE and HOME WOD

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

1) Strict HSPU RM – E2ndMon2ndM 6 min (3 Rnds)

Score = Total Reps

LITE:

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm)

Beg2 – PPU (51/Flr)

Beg3 – PPU (Flr/Kns 2x abm)

Then…

2) AMRAP 12 min:

5 Clusters (50kg/35kg)

7 HSPU

200m Run

Score = Total Reps

LITE:

Int1 – 45/30kg; 6 HSPU

Int2 – 45/30kg; 7x 1/2 abm

Int3 – 40/25kg; 7x 2/3 abm

Beg1 – 30/20kg; 7 PPU (61/51cm)

Beg2 – 25/15kg; 7 PPU (51/Flr); 150m Run

Beg3 – 20/10kg; 7 PPU (Flr/Kns 2x abm); 120m Run

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – THANK YOU TO ALL WHO ATTENDED AND ORGANISED OUR END OF YEAR /CHRISTMAS PARTY FUNCTION!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 081225

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

RX, LITE and HOME WOD

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

1) Complete the following E2ndMon2ndM for 10 min:

OHS 3-3 (85% 1RM)

Front Squat 3-3 (85% 1RM)

Back Squat 10 (70% 1RM)

Score = Sum of Loads (OHS load + FS load + BS load)

LITE:

Keep loading so that great form is maintained!

Then…

2) Burpee Buffet No. 2 – FT:

20 Burpee Muscle-up

30 Burpee Box Step-over (Farmers Carry) W:(M:45.00kg/F:30.00kg) Height:(M:61.00/F:51.00) cm

40 Burpee GTOH (DBx1) W:(M:22.50kg/F:15.00kg)

60 Lateral Facing Burpees

TC – 20 min

Score = Time or TC plus 1 sec/rep missed

LITE: 

No jump for Int on Bp C2B/PU

Int1 – Bps MU 15

Int2 – Bps C2B Pull-up

Int3 – Bps Pull-up

Beg1 – Bp PU Bp (bar wrist); 15×2/10kgx2(61/51cm); 15/10kg

Beg2 – 20 BP J-PU (bar mid forearm); 25 reps 10×2/7kgx2(51cm); 35 reps 10/7kg; 55 LF Bps

Beg3 – 15 BP J-PU (bar mid forearm); 20 reps 7×2/5kgx2(41cm); 30 reps 10/7kg; 50 LF Bps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – REMINDER TO RSVP ASAP FOR OUR END OF YEAR /CHRISTMAS PARTY FUNCTION!! 🤩FUN TIMES @crossfitalgoa 🤩

———————————————————————————

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 061225

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

RX, LITE and HOME WOD

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

HERO WOD – The Seven

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

“The Seven”
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95# i.e. 61kg/43kg) LITE (43kg/30Kg)
7 T2B
7 Deadlifts 7 (245/175# i.e. 111kg/79kg) LITE (80kg/50kg)
7 Burpees
7 Kettlebell swings (2/1.5 Pood i.e. 32kg/24kg) LITE (20kg/12kg)
7 Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

2010 i.e. 100530 – Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

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 7x for the CrossFit Games and has competed 6 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!