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

Featured Image – It’s always FUN making sweat angels! Jemima really happy with the quality of her sweat angel (;

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).

#AfricaInTheOpen #RSAinTheOpen #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

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

RX & LITE WOD

1) In Teams of 4, working in pairs, complete the following FT:
100 Synchro C2B Pull-ups
100 Synchro Wall Balls (10kg/6.3kg)
100 Synchro T2B
100 Synchro KB Swing (32kg/24kg)

I.e. 2 work in synchro, 2 rest (split approx 50:50)

TC = 24 min

Score = Time/TC plus 1 sec/rep missed
AFL Athletes NB – If alone complete half the reps for time in half the TC!

LITE Options:
Int1 – 28/20kg
Int2 – PU, 24/16kg
Int3 – PU, 20/16kg
Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg
Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg
Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg

then…

2) AMRAP 10 min – In Teams of 4, Double Under Relay:
Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s

Score = Total Reps (for Team)

LITE Options:
RX/Int1/2/3 – DU
Beg1/2/3 – SU

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 – The Turkish Get-up…a great functional movement for developing shoulder stability and core strength! When completed on lighter loading for success reps it does a wonderful job of challenging your engine (cardiovascular and respiratory systems)!

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 WOD

1)
a) Strict HSPU for Max Depth 3 – E90sOn90s for 6 min (4 Rnds)

Straight into…

b) Kipping HSPU for Max Depth 3 – E90sOn90s for 6 min (4 Rnds)

Score = Depth in cm for A and B
NB – Record Depth in cm or Riser Height in cm

then…

2) AMRAP the following for 16 min:
45 sec Handstand Hold
30 sec L-sit
15 GHD SU
10m HS Walk

Score = Total Reps
1 m = 1 Rep; 3 sec = 1 Rep
(i.e. 50 reps/Rnd)

LITE WOD

1) Options & Scoring:
Rx/Int1,2 – all use RX (must be deficit – depth in cm)
Int3 – Riser on HSPU (height in cm)
Beg1 – All 8 Rnds – Deficit PPU (61cm/Floor) Depth in cm
Beg2 – All 8 Rnds – Deficit PPU (Kneeling 51cm/Kneeling) Depth in cm
Beg3 – All 8 Rnds – Deficit PPU (Kneeling) Depth in cm

then…

2) Options:
Int1 – Sit-up (20/15kg)
Int2 – same, Weak L-sit
Int3 – same, 1 leg L-sit, 3 WW
Beg1 – Piked Hold (61/51cm), T-sit, Sit-up (16/12kg), 3 WW(1/2)
Beg2 – Piked Hold (Floor), T-sit(1 ft dwn), Sit-up (10/5kg), BW (Str)
Beg3 – Push-up (top hold), F-Bridge, Sit-up, BW (Bnt)

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 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 – Rob playing with the 45kg Dumbell on yesterday’s tough WOD!!

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 WOD

1) Turkish Get-ups (32kg/24kg) – AMRAP 10 min
Use a KB or DB!

Score = Total Reps

then…

2) AMRAP for 5 min:
30 TNG Cleans (squat) (35kg/25kg)
15 Strict HSPU
90 DU

Rest 2 min

AMRAP for 4 min:
30 TNG Cleans (squat) (35kg/25kg)
15 Strict HSPU
90 DU

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – 28/22kg
Int3 – 24/20kg
Beg1 – 20/15kg
Beg2 – 15/10kg
Beg3 – 10/5kg

then…

2) Options:
Int1 – same, 80 DU
Int2 – S/HSPU (1/2 abm), 70 DU
Int3 – S/HSPU (2/3 abm), 60 DU
Beg1 – PPU (61cm/fl), 80 SU
Beg2 – PPU (fl/kns), 70 SU
Beg3 – PPU (kns), 60 SU

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 – Lara #CrossFitAlgoaSummerstrand getting her pistols done on our “12 Day’s of Christmas” Benchmark WOD! Great work to all who completed it yesterday and best of luck to those completing this Benchmark today!

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).

#12DaysOfChristmas #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 WOD

1) For those who missed yesterday’s Benchmark WOD…CrossFit Algoa’s 12 Days of Christmas… please complete today!

For the rest… please complete the following…

1) 50 Strict C2B Pull-ups FT, but EMOM starting at 0 min complete 7 Burpees

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

then…

2) Complete 3 RFT of:
20 DB Squat (45kgx1/30kgx1)
600 m Run
10 DB Alt. Snatch (power) (45kgx1/30kgx1)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10 m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – same but 5 Bps
Int3 – PU, 5 Bps
Beg1 – PU (P/G), 5 Bps
Beg2 – RR (1m/0.5m), 5 Bps
Beg3 – RR (0.5/0m), 5 Bps

then…

2) Options:
Int1 – 40/25kg
Int2 – 35/22.5kg
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 20/10kg
Beg3 – 15/7.5kg

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 – Audrey on yesterday’s adapted HERO Benchmark workout “Escalating DT”!

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

“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 = 40 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
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

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 Knee 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

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 (25kg/15kg)
5 Ring Rows
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 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 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 – A massive thank you to everyone who gave Gladman a Christmas gift! He is so grateful!! Gladman cleans up all of our mess tirelessly year after year…THANK YOU Gladman!!!!

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 WODS

1) Climb to a Max Day on the following complex:
3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

Then…

2) Complete the following escalating rounds of “DT” FT:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

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

LITE WOD

1) Options:
Beg2/3 – Push Press allowed

Then…

2) Options:
Int1 – 50/35-60/42-70/49-80/55-90/63
Int2 – 40/28-50/35-60/42-70/49-80/55
Int3 – 30/20-40/28-50/35-60/42-70/49
Beg1 – 20/15-30/20-40/28-50/35-60/42
Beg2 – 20/15-20/15-30/20-40/28-45/30
Beg3/TC – 15/9-15/9-20/15-25/17-30/20

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 – 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.

#HEROWOD #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 & LITE WOD

HERO WOD – “31 Heroes” (https://wodwell.com/wod/31-heroes/)

AMRAP (with a Partner) in 31 minutes
8 Thrusters (70/47kg)
6 Rope Climbs (4.54m)
11 Box Jumps (76cm/61cm)
Partners alternate 400m sandbag (bumper) run (20kg/10-11kg)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

*1 Rnd is 65 Reps/Rnd (40 reps for the run)

Score = Total Reps

LITE Options:
Int1 – 60/40kg
Int2 – 55/36kg, 12x Half RC
Int3 – 50/33kg, 36 Leg Assist. R-PU
Beg1 – 45/30kg, 61/51cm, 15kg Bumper/6.3kg WB, 12 R-Pull (ly to stand – str)
Beg2 – 40/25kg, SU 51cm, 10kg/5kg Bumpers, 12 R-Pull (ly to stand – bnt)
Beg3 – 30/20kg, SU 41cm, 5kg/2.5kg Plates, 18 R-Rows

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

2) Options:
Int1 – 32/24kg
Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)
Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)
Beg1 – 20/12kg, T-Sit, S-B (arm side)
Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 12/5kg, FB, Kneeling S-B