Featured Image – Coach Sam catching everyone’s attention by explaining yesterday’s fun little 25 min AMRAP (as many reps as possible)!

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) Practice Kipping HSPU

Score = For Quality

then…

2) Complete the following FT:
6-5-4-3-2-1 Kipping Deficit HSPU (30cm/21cm)
1-2-3-4-5-6 Power Clean (111kg/77kg)

TC = 9 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Accumulate 3 min of L-sitting FT

Score = Time

EXTRAS WOD

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

LITE WOD

1) Options:
Beg/TC – Reduce loading to maintain great form

2) Options:
Int1 – D/HSPU 21/14cm, 102/70kg
Int2 – D/HSPU 15/9cm, 90/63kg
Int3 – D/HSPU 9/6cm, 80/55kg
Beg1 – Def P/PU (61m/51cm, def 4.5/3cm), 70/50kg
Beg2 – 12-10-8-6-4-2 Piked PU (F/K), 50/30kg
Beg3/TC – 12-10-8-6-4-2 Piked PU (F/K), 30/20kg

3) Options:
Int1 – same
Int2 – Weak L-sit
Int3 – 1 Legged L-sit
Beg1 – Tuck Sit
Beg2 – Tuck sit (1 Ft down)
Beg3/TC – Front Bridge

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 – Jemima “Might Mouse” on some strict pressing while her sister “Awesome” Amber watches on!

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) Pause Front Squat 3×2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

2) AMRAP the following for 25 min:
3 Burpee Box Jump Over (76cm/61cm)
6 Push-ups
9 T2B
12 DB Power Snatch – alt (30kg/20kg)
15 DB Squats (30kg/20kg)
21 Cal Row OR 21 SDHP (20kg/12kg)

Score = Total Reps

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1 – 25kg/15kg
Int2/3 – 22.5/15kg
Beg1 – 15/10kg, B/BJO (61/51cm), HLR, SDHP (16/10kg)
Beg2 – 10/7.5kg, B/BSO (61/51cm), PU (T/K), HKR, SDHP (12/8kg)
Beg3/TC – 7.5/5kg, B/BSO (51cm), PU (K), SU, SDHP (8/5kg)

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 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 – Guess who’s burning up on those DB Overhead Walking Lunges? 

#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 WOD

1) Practice the following Muscle-up drills:
a) Hallow Rock, Hallow Arch 3 x 7 each
b) Lat Activations 3 x 3 reps
c) Heel Toe Swinging 3 x 5 reps
d) Lunging Strict MU – pull to chest 3 x 3
e) Lunging Strict MU – pull to chest, transition to dip (bottom) 3 x 3 (holding 3 sec)
f) Lunging Strict MU – pull to chest, transition to dip (bottom), jump and press to neutral hold 3 x 3 (holding 3 sec dip, 3 sec neutral hold)
g) Progress to complete with higher rings (less reliance on legs)

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Beginners – NB only move onto the next level once 80% proficient

Further scaling – Rings attached to bands for resistance!

then…

2) Complete 3 Rnds of the following FT:
16 Muscle-ups
600 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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 – Schmolly catching some “shut eye” after a tough Workout!

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) Clean (squat) and Jerk (split) – EMOM 12 min (count sets >70% 1RM)

Score = Max Load

then…

2) Complete the following FT:
15 TNG Clean (any) and Jerk (any) (100kg/70kg)
30 TNG Clean (any) and Jerk (any) (60kg/40kg)

NB – Must be TNG (min of 3 reps at a time), 3rd rep can be dropped if 10kg bumpers and up used!

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Beginner 2/3 (TC) – Power Clean, Front Squat, Push Press/Jerk

then…

2) Options:
Int1 – 90/63kg; 55/38kg
Int2 – 85/60kg, 50/35kg
Int3 – 80/60kg, 45/31kg
Beg1 – 70/45kg, 40/28kg
Beg2 – 50/32kg, 35/25kg
Beg3/TChal – 45/25kg, 30/20kg

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 –HERO WOD … Devil of Ramadi V2 – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).

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)  “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (https://wodwell.com/wod/devil-ramadi-v2/)

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.” This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!

CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 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 – Heavy Overhead Walking Lunges at CrossFit Algoa Newton Park … Fun Times!

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) AMRAP the following complex for 10 min:
3 Wall Balls (10kg/6.3kg)
1 Burpee Wall Ball (10kg/6.3kg)

Score = Reps

then…

2) CrossFit HQ WOD (191107/160315)

For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

TC = 27 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg (10ft-3.048m/9ft-2.743m)
Beg2 – 6.3/4.5kg (9ft-2.743m/8ft-2.44m)
Beg3/TC – 6.3/4.5kg (6.3/4.5kg, 9ft-2.743m/2,34cm-7.67ft)

then…

2) Options:
Int1/2/3 – same
Beg1 – 1400-1000-600-200m
Beg2 – 1400-1000-600-200m
Beg3/TC – 1200-800-400-200-100m

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 – Gareth working hard on some Kettlebel Swings!! Put in the WORK and REAP the REWARDS – a simple principle that cannot be broken if you want to achieve the results you desire!!

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 #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’ED WODS

1) In Teams of 3, AMRAP the following for 12 min (2 Rnds):
Min 1,2 – Bar Muscle-ups
Min 3,4 – HS Walk (m)
Min 5,6 – GHD Sit-ups

Score = Total Reps
1 m = 1 Rep

then…

2) Complete 5 Rnds of the following FT:
30 m DB OH Walking Lunge (40kg/30kg)
100 DU

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally

EXTRAS WOD

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

LITE WOD

1) Options:

Int1 – GHD or W-SU (24/16kg)
Int2 – GHD or W-SU (24/16kg)
Int3 – M-Up (B/P), GHD or W-SU (24/16kg), HSW or WW (1 = 3m)
Beg1 – 60s PU (P/G), 60s Push-up, W-SU (16/12kg)
Beg2 – 60s RR (1/0.5m), 60s Push-up (T/K), W-SU (12/8kg)
Beg3/TC – 60s RR (0.5/0m), 60s Push-up (K), SU

2) Options:
Int1 – 35/25kg, 90 DU
Int2 – 30/20kg, 80 DU
Int3 – 25/15kg, 70 DU
Beg1 – 22.5/15kg, 100 SU
Beg2 – 15/10kg, 100 SU
Beg3/TC – 10/7.5kg, 90 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 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 – @SchmollyTheCrossFitAlgoaMascott showing us a thing or 2 on efficiency… getting in some foam rolling while catching up on her beauty sleep!!!! 🙂

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)
a) Pause Front Squat 5×3 (Take 90% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

then…

b) Complete 3 Rnds (20 min) of the following:
Min 1,2 – AMRAP STOH (70kg/49kg)
Min 3,4 – AMRAP Legless Rope Climbing (4.1m)
Min 5,6 – AMRAP Box Jump Overs (61cm/51cm)
Rest 1 min

Score = Total Reps

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

LITE WOD

1) Beginners – Reduce loading to maintain great form
TC SS – Light Loading

then…

2) Options:
Int1 – 65/42kg, LL/RC (2,25m)
Int2 – 60/40kg, 6x 1 pull-up/down climb (per ascent)
Int3 – 55/35kg, 6x R/PU
Beg1 – 50/32kg, 6x Jumping R/PU (per ascent), BSO
Beg2 – 40/25kg, 6x Rope Rows (1/0.5m), BSO (51cm)
Beg3/TC – 30/20kg, 6x Rope Rows (0.5/0m), BSO (41cm)
Rope Reps are per ascent (1 ascent = 1 rep)

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 large Saturday class at CrossFit Algoa Newton Park!! Last few weeks to get into shape before the Christmas Holiday’s…come try some trial classes… 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 #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) In Teams of 3, AMRAP the following for 15 min:
Min 1 – DB Box Step Overs (61cm/51cm with 30kgx2/22.5kgx2)
Min 2 – T2B
Min 3 – Strict HSPU

Score = Total Reps

then…

2) Complete 5 Rnds of the following FT:
30 KB Swings (32kg/24kg)
90 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Int1 – 25kgx2/20kgx2
Int2 – 22.5kgx2/15kgx2, HSPU (1/2 AM)
Int3 – 20kgx2/15kgx2, HSPU (2/3 AM)
Beg1 – 15kgx2/10kgx2, HLR, PPU (61cm/51cm)
Beg2 – 10kgx2/7.5kgx2, HKR, PPU (Flr/Kns)
Beg3/TC – 7.5kgx2/5kgx2, SU, PPU (Kns)

2) Options:
T2/3 AFL Competitors – 40kg(USA)/32kg(Russian)
Int1 – 80 DU
Int2 – 24/16kg, 70 DU
Int3 – 24/16kg, 60 DU
Beg1 – 20/12kg, 90 SU
Beg2 – 16/12kg, 80 SU
Beg3/TC – 12/8kg, 70 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 – The ladies having some FUN after Saturday’s WOD…Hannah, Jemima, Bonita, Belinda, Audrey and Hannah!

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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 WODS

1) Practice Ring Muscle-up Drills

Score = For Quality

then…

2) Complete 27-21-15-9-6-3 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Options:
Only move onto the next level of drilling once you are 80% proficient

then…

2) Options:
Int1 – 43/29kg, 24-18-12-6-3-1 C2B
Int2 – 40/26kg, 21-15-9-6-3-1
Int3 – 35/22kg, 18-12-6-3-1
Beg1 – 30/20kg, C2B (P/G) 21-15-9-6-3-1
Beg2 – 25/17kg, RR (1m/0.5m)
Beg3/TChal – 20/12kg, RR (0.5m/0m)

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