Featured Image – That “Murph feeling” on the push-ups!!!!!:) 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 300621 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS   

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

1) AMRAP the following for 10 min:

Min 1 – AMRAP Turkish Get-ups (24kg/16kg)

Min 2 – AMRAP T2B

Score = Total Reps

CFA/AFL LITE Options:

T2B sub is lying feet to hands

Int1 – T2B; 22.5/15kg

Int2 – T2B; 20/12kg

Int3 – T2B; 20/12kg

Beg1 – HLR (or Lying F2H); 16/10kg

Beg2 – HKR (or Lying K2H); 12/8kg

Beg3 – Sitting (K2C); 8/5kg

USA Equivalents – CFA LITE Options:

RX – 55/35lb

T2B sub – lying feet to hands

Int1 – T2B; 50/35lb

Int2 – T2B; 45/25lb

Int3 – T2B; 45/25lb

Beg1 – HLR (or Lying F2H); 35/20lb

Beg2 – HKR (or Lying K2H); 25/15lb

Beg3 – Sitting (K2C); 15/10lb

then…

2) 5 Rnds For Time:

21 Lateral Facing Db or KB Burpees

15 Front Rack Walking Lunges (30kgx1DB, 24kgx1KB/15kgx1DB, 20kgx1KB)

9 Strict HSPU

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home Based – RX uses 25/15kg; All scalings use 1x DB load only (33 reps FR Walking lunge)

Int1 – 25kgx1DB, 24kgx1KB/15kgx1DB, 16kgx1KB; 7 S-HSPU

Int2 – 22.5kgx1DB, 24kgx1KB/15kgx1DB, 12kgx1KB; 9 S-HSPU (1/2abm)

Int3 – 20kgx1DB, 24kgx1KB/15kgx1DB, 12kgx1KB; 9 S-HSPU (2/3abm)

Beg1 – LF-Bps (SO); 20kgx1DB, 20kgx1KB/10kgx1DB, 12kgx1KB; PPU (61/51cm)

Beg2 – LF-Bps (SO); 15kgx1DB, 16kgx1KB/7.5kgx1DB, 8kgx1KB; PPU (51/Flr)

Beg3 – LF-Bps (SO); 10kgx1DB, 12kgx1KB/5kgx1DB, 6kgx1KB; PPU (Flr/2x15kg kns)

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb; All scalings use 1x DB load only (33 reps FR Walking lunge)

Int1 – 55lbx1DB, 55lbx1KB/35lbx1DB, 35lbx1KB; 7 S-HSPU

Int2 – 50lbx1DB, 55lbx1KB/35lbx1DB, 25lbx1KB; 9 S-HSPU (1/2abm)

Int3 – 45lbx1DB, 55lbx1KB/35lbx1DB, 25lbx1KB; 9 S-HSPU (2/3abm)

Beg1 – LF-Bps (SO); 45lbx1DB, 45lbx1KB/20lbx1DB, 24lbx1KB; PPU (61/51cm)

Beg2 – LF-Bps (SO); 35lbx1DB, 35lbx1KB/15lbx1DB, 15lbx1KB; PPU (51/Flr)

Beg3 – LF-Bps (SO); 20lbx1DB, 25lbx1KB/10lbx1DB, 12.5lbx1KB; PPU (Flr/2x15kg kns)

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London.

We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June. RIP Thorin – we will miss you!!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 290621 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS   

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

“THORIN” – 24 min AMRAP of:

200 m Plate Carry (20kg/10kg)

6 Squat Snatch (75kg/50kg)

24 Push-ups

26 Pull-ups

Score = Total Reps

CFA LITE Options:

Int1 – 70/46kg ;

Int2 – 65/42kg, 15/7.5kg ;

Int3 – 60/39kg, 15/7.5kg ;

Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k) ;

Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

HOME-BASED WOD – Complete 15 Squat Snatches with the Plate or Implement you are carrying. If no Pull-up Bar then complete BOR with Plate/Implement for carry!

CFA LITE Options (Home-Based):

Int1 – 70/46kg ; 20/10kg ; PU or 42 BOR

Int2 – 65/42kg, 15/7.5kg ; PU or 42 BOR

Int3 – 60/39kg, 15/7.5kg ; PU or 42 BOR

Beg1 – 45/25kg, 10/5kg, PU (G/P)/Jump PU/ 42 BOR, PU (Fl/k)

Beg2 – 30/20kg, 5/2.5kg, RR (1/0.5m) / 42 BOR, PU (k)

Beg3 – 20/12kg, Run no burden, RR (0.5/0m) / 42 BOR, PU (Box/Table 76cm)

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – WOD League’s Winter Challenge Workout 2 .. our FUN WOD for today! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 280621 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS   

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

1) WOD League Winter Challenge Workout 2

For Time: (20min Cap)

2 Rounds

30 Double unders

15 Toes 2 bar

12 Cleans

2 Rounds

30 Double unders

12 Pull-ups

9 Cleans

________________ Time Cap: 10min

2 Rounds

30 Double unders

9 Chest 2 bar pull-ups

6 Cleans

________________ Time Cap: 15min

2 Rounds

30 Double unders

6 Bar muscle-ups

3 Cleans

________________ Time Cap: 20min

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

RX / Masters:

* Double unders

* All gymnastics movements

* Clean weights:

12 Cleans – 60/40

9 Cleans – 80/50

6 Cleans – 100/65

3 Cleans – 120/80

Scaled:

* Single unders

* Knees 2 chest

* Jumping pull-ups

* Pull-ups (no jump allowed – must be fully extended)

* Chest 2 bar pull-ups

* Clean weights:

12 Cleans – 40/25

9 Cleans – 60/40

6 Cleans – 75/50

3 Cleans – 90/ 60

* Cleans can be power cleans, don’t have to be squat cleans.

* Workout deadline: Wednesday 30/06 8pm

#wodleaguesa

CFA/AFL LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 33-27-21-15 Reps

Int1 – 55-72-90-108 / 36/45/60/72kg; T2B; PU, C2B, B-MU; 22.5/15kg

Int2 – 50-65-80-97 / 32-41-53-65 kg; 25 DU; T2B, PU, C2B, B-MU; 20/12kg

Int3 (WL Sc)- 40-60-75-90 / 25/40/50/60 kg; 30 SU; K2Chest, Jumping PU, PU, C2B PU, 20/12kg

Beg1 – 33-50-63-75 / 20-33-43-50 kg; 30 SU; HLR (or Lying F2H), PU (G/P), C2B PU (G/P), C2B PU (G/P) and Push-ups (Ts); 16/10kg

Beg2 – 28-42-52-63 / 17-28-35-42 kg; 30 SU; HKR (or Lying K2H); RR (1/0.5m), RR (1.5/1m), RR (1.5/1m) and Push-ups (Ts/Kns), 12/8kg

Beg3 – 23-35-44-52 / 15-23-30-35 kg; 30 Su; Sitting (K2C), RR (0.5/0m), RR (1/0.5m), RR (1/0.5m) and Push-ups (Kns); 8/5kg

CFA LITE Options – USA Equivalents:

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 33-27-21-15 Reps

T2B sub – lying feet to hands

Rx – 135-175-220-265 / 88-110-140-175 lb

Int1 – 120-160-200-240 / 80-100-130-160 lb; T2B; PU, C2B, B-MU; 50/35lb

Int2 – 105-140-180-215 / 70-90-115-142 lb; 25 DU; T2B, PU, C2B, B-MU; 45/25lb

Int3 – 90-130-165-200  / 55-90-110-130 lb; 30 SU; K2Chest, Jumping PU, PU, C2B PU, 45/25lb

Beg1 – 70-110-140-165 / 45-70-90-110 lb; HLR (or Lying F2H), PU (G/P), C2B PU (G/P), C2B PU (G/P) and Push-ups (Ts); 35/20lb

Beg2 – 60-90-115-140 / 40-60-75-90 lb; HKR (or Lying K2H); RR (1/0.5m), RR (1.5/1m), RR (1.5/1m) and Push-ups (Ts/Kns), 25/15lb

Beg3 – 50-75-95-115 / 30-50-65-75 lb; Sitting (K2C), RR (0.5/0m), RR (1/0.5m), RR (1/0.5m) and Push-ups (Kns); 15/10lb

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image and background – In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart. The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.” “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as “Memorial Day Murph.” The workout, as prescribed (“Rx”), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging “Rx+” version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).
(Image courtesy of CrossFit, Inc.) 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 240621 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS   

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

1) Practice Kipping Pull-ups

Score = For Quality

then…

2) MINI-MURPH (60%) FT (WV – 9.1/6.3kg):

Run 1km

60 Pull-up

120 Pushup

180 Air-Squat

Run 1km

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 

Int1 – Same

Int2 – 6.3kg/4.5kg

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (25/15kg), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (20kg/12kg), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (15kg/8kg), 60 PU (k), 90 AS

CFA LITE Options – USA Equivalents:

RX – 20/14lb

Int1 – Same

Int2 – 14/10lb

Int3 – No Weight vest

Beg1 – 800m Runs, 50 PU (G/P) or Jump PU OR BOR (55/35lb), 90/60 PU (ts), 150 AS

Beg2 – 600m Runs, 50 RR (1/0.5cm) or BOR (45/25lb), 50 PU (ts)/75 PU (k), 115 AS

Beg3 – 500m Runs, 50 RR (0.5/0m) or BOR (35/15lb), 60 PU (k), 90 AS

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – The Leonard’s on some bear walking, getting Saturday’s tough workout in at home!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 210621 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX’ED, LITE and HOME WODS   

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

1) Progress on last week…

DB OHS 1 each side – EMOM 10 min (Climb to Max Day)

Score = Load

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

CFA LITE Options:

Keep Loading and a Squat Depth at which great form is maintained!

then…

2) WOD League Winter Challenge Workout 1

For Time:

30 cal Row

30 Over box jumps

30 Deadlifts

30 Wall balls

30 Handstand push-ups

30 Wall balls

30 Deadlifts

30 Over box jumps

30 cal Row

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

RX / Masters:

Box jump height: 24/20 inch – 61/51cm

Deadlift weight: 85/50kg

Wall ball weight: 10/7kg

Handstand push-ups: kipping allowed

Scaled:

Box jump height: 24/20 inch – 61/51cm

Deadlift weight: 60/40kg

Wall ball weight: 7/5kg

Handstand push-ups: normal push-ups

Workout deadline: Monday 21/06 8pm

#wodleaguesa

CFA LITE Options:

WOD League SA – Scaled option above (Beg1 below)

CFA sub WB/PU RX – WB/sub Thr (25/15kg) and 60 DL (25/15kg)

Row sub – SDHP (20/12kg) 1 cal = 1 rep

BJO sub Broad Jump 1.24/1m

Int1 – WB/sub Thr (25/15kg); 78/50kg

Int2 – WB/sub Thr (25/15kg); 1/2 Abm; 72/46kg

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm; 66/43kg;

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm)/BJ(1/0.8m); Push-ups; 60/40kg; SDHP 16/10kg

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/BJ(0.8/0.5m); PU (20/30 kns); 45/30kg; SDHP 12/8kg

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Broad Step (0.6/0.4m); PU (30 kns/20 kns); 35/20kg; SDHP 8/5kg

USA Equivalents – CFA LITE Options:

WOD League SA – Scaled option above (Beg1 below)

CFA sub WB/PU RX – WB/sub Thr (55/35lb) and 60 DL (55/35lb)

Row sub – SDHP (45/25lb), 1 cal = 1 rep

BJO sub Broad Jump 1.24/1m

RX WB (20/14lb)

Int1 – WB/sub Thr (55/35lb); 170/110lb

Int2 – WB/sub Thr (55/35lb); 1/2 Abm; 160/100lb

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm; 145/95lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20lb); BSO (24/20inch)/BJ(1/0.8m); 135/90lb; SDHP 35/20lb

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), BSO (20inch)/BJ(0.8/0.5m); PU (20/30 kns); 100/65lb; SDHP 25/14lb

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), BSO (16inch)/Broad Step (0.6/0.4m); PU (30 kns/20 kns); 75/45lb; SDHP 15/10lb

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 info@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/

Cool-down/Trigger Ball/Foam Roll/Stretch