Featured Image – Repost from @schmolly.crossfitalgoamascot … “Happy 2020 everyone. May you all reach your (fitness) goals and dreams with ease and happiness. Step 1: Do what you love and love what you do. Step 2: if your mind can see it and your heart can believe it, then your body can achieve it. Step 3: don’t panic until you absolutely have to. Step 4: if all fails, take a nap…:)

#schmollywisdom #CrossFitAlgoa #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WODS

1) Front Squat 10-5-5-3-3-3 (Max Load for each Rnd)

Score = Sum of Loads x Reps

then…

2) Complete 5 Rnds of the following FT:
20 KB Snatches (hang) (32kg/24kg)
15 Burpee Box Jump Overs (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

KB Snatches – from hang, switch as you wish

LITE Options:
Int1 – 28/20kg
Int2 – 24/20kg
Int3 – 22/16kg
Beg1 – 16/12kg, Bp SO (61/51cm)
Beg2 – 12/8kg, Bp SO (51cm)
Beg3 – DB 10/5kg, Bp SO (41cm)

HOME-BASED WOD

1) 50 Jumping Squats FT

Score = Time

then…

2) Complete 5 Rnds of the following FT:
20 Broad Jumps (1 m)
15 Worm Walks

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same
Beg1 – 0.8m BJ
Beg2 – 0.6m BJ, 12 WW
Beg3 – 0.4m BJ, 8 WW

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – HAPPY NEW YEAR!!!! Here’s to a great 2020 and New Decade ahead!!! For all our members … We will look at some formal goal setting later in January but for the moment give some thought as to how you would like to improve your health and fitness in 2020!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED / LITE / COMPETITORS WOD

Happy New Years Day – Get outside and do something fun and active with family/friends!!!!!

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Sam (white Reebok shirt) managing a big Festive Season class! We wish you an awesome Old Years Eve as you finish this year strong!!!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED, LITE & HOME-BASED WOD

1) AMRAP the following for 25 min:
Run for 4 min
100 DU

Score = Total Meters plus Reps

LITE Options:
Int1 – 90 DU
Int2 – 80 DU
Int3 – 70 DU
Beg1 – 100 SU
Beg2 – 90 SU
Beg3 – AMRAP 20, 80 SU

then…

2) Complete 25 Turkish Get-ups (32kg/24kg) – but every time you break to rest, switch arms or fail, complete 5 KB/DB Facing Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 30/22.5kg, 4 Bps
Int2 – 28/20kg, 4 Bps
Int3 – 25/16kg, 4 Bps
Beg1 – 22.5/12kg, 4 Bps
Beg2 – 15/8kg, 3 Bps
Beg3/TC – 10/5kg, 3 Bps

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Rob in shot…on some strict Pull-ups. Coach Dave and Rob hit “Frantasy Land” at Thesen’s Island outdoor park over the weekend! Always fun training outside!!:)

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED and LITE WODS

1) Complete 21-15-9 of the following FT:
Snatch (squat) (61kg/43kg)
Bar Muscle-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 55/38kg, 15-12-9 B/MU
Int2 – 50/35kg, 15-12-9 B/MU (B/P)
Int3 – 45/30kg, 15-12-9 B/MU (Jump MU)
Beg1 – 40/25kg, PU (P/G), Push-up (ts)
Beg2 – 30/18kg, RR (1/0.5m), Push-ups (ts/kns)
Beg3 – 20/12kg, RR (0.5/0m), Push-ups (kns)

Then…

2) AMRAP 10 min:
30 sec L-sit
20 m HS Walk

Score = Total Reps (holding sec plus meters)

LITE Options:
Int1 – 17m HSW
Int2 – weak L-Sit, 15m HSW
Int3 – 1 legged L-sit, 12m HSW or 4 WW
Beg1 – T-sit, 4 half WW
Beg2 – T-sit (1 ft dwn), BW (str)
Beg3 – F-Bridge, BW (bnt)

HOME-BASED WOD

1) Complete 21-15-9 of the following FT:
21-15-9 Burpee Broad Jumps (near max jump each rep)
42-30-18 Sit-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Same as above

Then…

2) Same as above – use a chair or benches for parallettes

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

See above

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –Steve working hard on the airbike… Steve recently won our Spring Transformation Challenge… keep up the good work Steve!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WOD

1) Complete 3 Rnds of the following, in Teams of 4, FT:
80 Handstand Push-ups
80 Back Squats (61kg/43kg)
80 T2B
80 Box Jump Overs (61cm/51cm)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on BS (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the T2B and BJO. Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout). AFL If alone – complete 20 reps per mvt with a TC of 17 min

LITE Options:
Int1 – 55/40kg
Int2 – 1/2 Abm, 50/33kg
Int3 – 2/3 Abm, 45/30kg
Beg1 – PPU (61cm/Flr), 30/20kg, HLR, BSO (61/51cm)
Beg2 – PPU (Flr/Kns), 25/15kg, HKR, BSO (51cm)
Beg3 – PPU (kns), 20/12kg, Sit-ups, BSO (41cm)

HOME-BASED WOD

Same structure as the Team workout above…

1) Complete 3 Rnds of the following in Teams of 4, FT:
80 Handstand Push-ups
80 Jumping Alternate Lunges
80 Sit-ups
80 Tuck Jumps (Jump and bring knees towards chest)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on J-Lunges (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the Sit-Ups and Tuck Jumps. Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout). AFL If alone – complete 20 reps per mvt with a TC of 17 min.

LITE Options:
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns), Lunges, 0.5m Broad Jump
Beg3 – PPU (kns), Lunges, 0.5m broad Jump

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our 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 6th 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 – Yogan’s ORP (Optimal Recovery Position) after completing our @CrossFitAlgoa 12 Day’s of Christmas!:)

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WODS

1) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

HOME-BASED WOD:

Complete the above workout but substitute Thrusters with Jumping squats and substitute the Pull-ups/C2B/B-MU with Burpees
Ie
21-15-9
Then…
15-12-9
Then…
12-9-6
Of Jumping Squats and Burpees

LITE Options:
Beg2/3 – do airsquats

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Malvern working hard as per usual! Happy Day of Goodwill!!

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED, LITE & HOME-BASED WODS

Get outside and do something fun and active with family/friends!!!!!

For those who want a workout –
1) Complete 7 km of running but Every 90 sec on 90 seconds complete 5 Pushups and 5 Burpees!

Score = Time

LITE Options:
Int1/2- Same
Int3 – 4 Bps
Beg1 – 5 km, 5 PU, 3 Bps
Beg2 – 4 km, 5 PU (kns), 2 Bps
Beg3 – 3 km, 5 PU (kns), 2 Bps

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – We wish you a Merry Christmas!!!!!

“nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.” ‭‭Romans‬ ‭8:39‬ ‭ESV‬‬ (Image courtesy of YouVersion)

#Christmas2019 #Romans839 #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED / LITE /COMPETITORS WOD

Merry Christmas!!!!! Get outside and do something fun and active with family/friends!!!!!

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/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – @Schmolly.CrossFitAlgoaMascot can’t wait for Christmas!! Have a great Christmas eve everyone!!!!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED, LITE WOD & HOME-BASED WOD

1) AMRAP the following for 25 min:
800 m Run
40 Jumping alternate Lunges
20 m HS Walk

Score = Total Reps
140 Reps/Rnd

LITE Options:
Int1 – 18 m HSW
Int2 – 16 m HSW
Int3 – 14 m HSW, 6 WW
Beg1 – 30 J-alt Lunge, 6 half WW
Beg2 – 30 Walking Lunge, 20m BW (Str)
Beg3 – 20 Walking Lunge, 2 BW (Bnt)

then…

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 6 Bps
Int2 – weak L-sit, 6 Bps
Int3 – 1 legged L-sit, 5 Bps
Beg1 – T-sit, 5 Bps
Beg2 – T-sit (1 ft down), 5 Bps
Beg3/TC – F/Bridge, 4 Bps
NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our 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 6th 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 – Intern coach Thando giving the class an overview of the Workout to follow at #CrossFitAlgoaSummerstrand!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED and LITE WODS

1) Complete the following FT with a BB (80kg/55kg) from the floor:
20 OHS
30 Front Squat
40 Back Squat

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 70/49kg
Int2 – 65/45kg
Int3 – 60/42kg
Beg1 – 50/35kg
Beg2 – 40/28kg
Beg3 – 30/18kg
Scaling Guideline – 50% 1 RM BS

Then…

2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B

TC = 15 min

Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!

LITE Options:
Int1 – same, 25 T2B
Int2 – 40/25kg, 20 T2B
Int3 – 35/23kg, 20 T2B
Beg1 – 30/20kg, 30 HLR
Beg2 – 25/15kg, 30 HKR
Beg3 – 20/12kg, 25 SU

HOME-BASED WOD

A) Complete 200 Airsquats FT

Score = Total Reps

LITE Options:
Beg2 – 150 Airsquats
Beg3 – 100 Airsquats

then…

B) Complete 3 Rnds of the following FT:
30 Broad Jumps (1m)
30 Sit-ups

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE Options:
Beg2 – 20 BJ, 20 SU
Beg3 – 15 BJ (0.5m), 15 SU

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL 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 6th 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