Featured Image – Last Day to join our next “New You” Transformation/Kick-start Challenge – It starts tonight  wed, 26 April at 19:45 with our Kick-off Meeting… ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 260423

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

1) Practice Kipping Pull-ups and T2B

Score = For Quality

then…

2) AMRAP the following for 25 min:
10 Power Cleans (45kg/30kg)
10 C2B Pull-ups
10 Thrusters (45kg/30kg)
10 T2B
10 BB Facing Burpees

Score = Total Reps
NB- AG Semi-Final Athletes – 15 min

CrossFit Algoa LITE Options:
T2B Sub – Lying Ft to Hands
C2B Sub – BOR 20 Reps
RX – BB 45/30kg, 15 reps for PC and Thr DB/KB/B-Pack/light BB 25/15kg
Int1 – 43/28kg; 22.5/15kg
Int2 – 40/26kg; 22.5/15kg
Int3 – 35/24kg; 20/12kg; PU or BOR
Beg1 – 30/20kg; 15/10kg; PU (P/G) or BOR, BBF Bp (SO); HLR (or Lying F2H)
Beg2 – 25/15kg; 12/8kg; RR (1/0.5m) or BOR, BBF Bps (SO); HKR (or Lying K2H)
Beg3 – 20/12kg; 8/5kg; RR (0.5/0m) or BOR, Bps; Sitting (K2C)

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 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 5th in 2019. 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!

Featured Image – Second (2nd) Last Day to Register for Our next “New You” Transformation/Kick-start Challenge – starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 250423

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

1) Front Squat 3 – E2ndMon2ndm for 10 min (5 Rnds, 90% 1RM)

Score = Loading

CFA LITE:
Keep loading so that great form can be maintained

then…

2) AMRAP the following for 10 min:
Wall Walks 1-2-3-4-5-6-etc…
Crossovers 20-40-60-80-100-120-etc…

Score = Total Reps

CFA LITE Options:
Int3 – CO (15-30-45-60 etc.)
Beg1 – Half WW; CO (10-20-30- etc.)
Beg2 – Scaled WW – 1 step (21.1 std scaled); SU
Beg3 – Worm Walk; SU

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 240423

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

1) Snatch Deadlift, Hang Snatch, Snatch Balance, OHS – E2ndMon2ndM for 12 min (6 Rnds) (Max Day)

Scores = Load

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

then…

2) AMRAP the following for 14 min:
3 Snatch (Squat) (61kg/43kg)
10 Wall Balls (13.6kg/9.1kg)
3 Muscle-ups
30 DU

Score = Total Reps

CFA LITE Options:
RX – 30/18kg Thruster sub WB
Row sub – 20/12kg SDHP
Int1 – 55/36kg; 9.1/6.3kg WB; WB/sub Thr (25/15kg), 2 MU
Int2 – 53/34kg; 9.1/6.3kg WB; WB/sub Thr (25/15kg), 2 B-MU (R/B), 25 DU
Int3 – 50/32kg; 9.1/6.3kg WB, 9ft/8ft lower height) OR Th 20/12kg, 2 B-MU (B/P), 20 DU
Beg1 – 45/30kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 3 C2B PU (P/G), 3/2 Push-ups (Ts or 7 PU kns up ts dwn); SU
Beg2 – 35/22kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 3 RR (1,5m/1m), 3/3 Push-ups (Ts/Kns); SU
Beg3 – 25/17kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 3 RR (1m/0,5m), 3/2 Push-ups (Kns); SU

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 220423

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (85% 1RM)

Score = Load

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) AMRAP 21 min of:
Ath 1 (calls Rotation) – 20 Burpee Box Jump Over (61cm/51cm)
Ath 2 – 7m Forward Sled Push (low bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – 7m Backward Sled Pull (Seated rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 4 – Cal Airbike
Ath 5 – KB Hang Snatch (24kg/16kg)
Ath 6 – Rest

Score = Total Reps

Notes:
Ath 1 (calls Rotation)
NB – Ath 1, 2 work together then swop
1m = 1Rep
Beg1/2/3 – can use DB

CFA LITE Options:
In3 – 20/12kg
Beg1 – 15 BBSO (61/51cm); 16/12kg; 35kg,25kg/35kg,5kg
Beg2 – 15 BBSO (51cm); 12/8kg; Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg
Beg3 – 12 BBSO (38cm); 8/5kg; Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210423

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (85% 1RM)

Score = Load

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) AMRAP 21 min of:
Ath 1 (calls Rotation) – 20 Burpee Box Jump Over (61cm/51cm)
Ath 2 – 7m Forward Sled Push (low bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – 7m Backward Sled Pull (Seated rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 4 – Cal Airbike
Ath 5 – KB Hang Snatch (24kg/16kg)
Ath 6 – Rest

Score = Total Reps

Notes:
Ath 1 (calls Rotation)
NB – Ath 1, 2 work together then swop
1m = 1Rep
Beg1/2/3 – can use DB

CFA LITE Options:
In3 – 20/12kg
Beg1 – 15 BBSO (61/51cm); 16/12kg; 35kg,25kg/35kg,5kg
Beg2 – 15 BBSO (51cm); 12/8kg; Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg
Beg3 – 12 BBSO (38cm); 8/5kg; Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 200423

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

1) Hang Snatch (squat), Snatch (squat) – E90sOn90s for 6 Rnds (9 min, Climb to Max Day)

Score = Load

CFA LITE Options:
Keep loading so that great form is maintained!

then…

2) AMRAP 12 min:
10 OH Walk Lunges (50kg/35kg)
5 Hang Snatch (squat) (50kg/35kg)
10 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg; 8 PU
Int2 – 40/27kg; 7 PU
Int3 – 35/23kg; 6 PU
Beg1 – 30/20kg; 10 PU (P/G)
Beg2 – 25/15kg; RR (1/0.5m)
Beg3 – 20/12kg; RR (0.5/0m)

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 190423

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

1) AMRAP 9 min:
5 Wall Walks
10 BB Facing Burpees

Score = Total Reps

CFA LITE Options:
Int3 – 4 WW
Beg1 – 5 Half WW; BBF Bp (SO)
Beg2 – 5x 1-step WW; BBF Bp (SO)
Beg3 – 5 WormW; BBF Bp (SO)

then…

2) For Time:
21 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
21 C2B Pull-ups
15 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
15 Bar Muscle-ups
9 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
9 Rope Climbs (4.57m)

TC – 18 minutes

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa LITE Options:
Int1 – 24kgx2/16kgx2; 18 C2B; 15 C2B; 7 RC
Int2 – 24kgx2/16kgx2; 16 C2B; 12 C2B; 6 RC
Int3 – 22.5kgx2/15kgx2; 14 C2B; 10 C2B; 9 2x Pulls RC
Beg1 – 20kgx2/15kgx2 at 51cm; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 15kgx2/10kgx2 at 51cm; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 10kgx2/5kgx2 at 41cm; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 180423

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

1) Front Squat 3 – E2ndMon2ndm for 10 min (5 Rnds, 85% 1RM)

Score = Loading
Repeat from few weeks back!

CFA LITE:
Keep loading so that great form can be maintained

then…

2) Complete all for Time:

2 Rnds:
9 Cleans (squat) (50kg/35kg)
10 Shuttle Run (10x 7.62m)

2 Rnds:
7 Clusters (70kg/49kg)
30 Crossovers

2 Rnds:
5 Cleans (squat) and Jerk (any) (100kg/70kg)
50 Double Unders

TC – 17 min

Score = Time/TC plus 1 sec/Rep missed

NB – Kb snatch is from hang (B1 down can use DB for hang snatch)

CFA LITE Options:
Int1 – 45-65-90 / 30-45-60kg; 25 C/O; 45 DU
Int2 – 40-55-80 / 28-40-55kg; 20 C/O; 40 DU
Int3 – 35-50-73 / 25-35-50kg; 15 C/O; 35 DU
Beg1 – 30-43-60 / 20-30-40kg; 15 C/O; 50 SU
Beg2 – 25-35-50 / 15-25-35kg; 30 SU; 50 SU
Beg3 – 20-30-40 / 12-15-20kg; 20 SU; 40 SU

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170423

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

1) AMRAP 10 min of the following for Max Reps:
Min 1,2: C2W HSPU
Min 3,4: Rest
Min 5,6: S-HSPU
Min 7,8: Rest
Min 9,10: HSPU

Score = Total Reps

CFA LITE Options:
Int1 – same Rx
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (76/61cm), PPU (61/51cm), PPU (Flr, Kns 2x abm)
Beg2 – PPU (61/51cm), PPU (51cm/Flr), PPU (Flr, Kns 2x abm)
Beg3 – PPU (Flr, Kns 2x abm), Same, Push-ups (kns up ts dwn/kns)

then…

2) AMRAP 15 min:
7 Muscle-ups
20 Wall Balls (13.6kg/9.1kg)
20 Cal Row or 20 SDHP (20kg/12kg)

Score = Total Reps

CFA LITE Options:
RX – 30/18kg Thruster sub WB
Row sub – 20/12kg SDHP
Int1 – 9.1/6.3kg WB; WB/sub Thr (25/15kg), 4 MU
Int2 – 9.1/6.3kg WB; WB/sub Thr (25/15kg), 5 B-MU (R/B)
Int3 – 9.1/6.3kg WB, 9ft/8ft lower height) OR Th 20/12kg, 5 B-MU (B/P)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 7 C2B PU (P/G), 7/5 Push-ups (Ts or 7 PU kns up ts dwn); SDHP (16/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 7 RR (1,5m/1m), 7/7 Push-ups (Ts/Kns); SDHP (12/8kg)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 7 RR (1m/0,5m), 7/5 Push-ups (Kns); SDHP (8/5kg)

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 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 5th in 2019. 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!

Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 150423

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

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (80% 1RM) – Repeat from 24 March 2023

Score = Load

CFA LITE Options:
Keep loading so that great form is maintained

then…

2) Repeat from 23 May 2022…

AMRAP 10 min (BB set at 43kg/30kg):
5 Snatch Deadlift
4 Hang Power Snatch
3 OHS

Score = Total Reps
12 Reps/Rnd

CFA LITE Options:

Int1 – 40kg/27kg

Int2 – 37kg/25kg

Int3 – 35kg/22kg

Beg1 – 30kg/20kg

Beg2 – 25kg/15kg

Beg3 – 20/12kg

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 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 5th in 2019. 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!