Featured Image – Coach Deane and Caleb on some tough Sled work during last Friday’s 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 #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) CrossFit Algoa’s July Challenge

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 20 min:
600m Run
30 KB Swings (24/16kg)
20 Push-ups
100 DU

Score = Total Reps

RX = 210/Rnd (see LITE below)

EXTRAS

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

LITE WOD

1) Options:
Int1 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

then…

2) Options:

Int1 – same
Int2 – 80 DU (190/Rnd)
Int3 – 60 DU (170/Rnd)
Beg1 – KB 16/12kg, 15/10 PU, 100 SU (M-195;F-190/Rnd)
Beg2 – KB 12/8kg, 20 PU (k), 80 SU (190/Rnd)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Check out Head Coach of CrossFit Algoa and 4x’s CrossFit Games athlete, Dave Levey, in an interview with @Itensityonline at:

Facebook Link to Live Video: https://www.facebook.com/itensityonline/videos/3237967029554603/

YouTube Link To Live Video: https://youtu.be/k2ovLLZ21To

PS – watch out for Schmolly making a guest appearance during the interview!!:)

#Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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

1) In Teams of 4, AMRAP the following for 15 min:
2 Rope Climbs (4.5m), then complete 100m Run and 7 Burpee Broad Jumps (1 m) before waiting for your turn

Score = Total Individual Reps
NB – 1 Rnd = 18 Reps

NB If Alone – AMRAP 9 min

LITE Options:
Int1 – 1 RC same
Int2 – 1x Half RC – no jump
Int3 – 6 Leg-assisted Rope PU
Beg1 – 6 R/Pulls–Ly2Stand (legs straight)
Beg2 – 6 R/Pulls–Ly2Stand (legs bent)

then…

2) In Teams of 4, AMRAP the following for 10 min:
1st Athlete – 1 x 5 m Sled Push – low handle
2nd Athlete – 1 x 5 m Sled Pull – Rope
3rd and 4th Athlete’s repeat before 1st athlete resumes on the Sled Pull this time
(RX Loading – 30kg Added Load 90kg/50kg)

Score = Total Distance (m) for Individual

NB If Alone – AMRAP 6 min

(i.e. An athlete alternates Rnds of Pushing and Pulling)

CFA LITE Options:
Int1 – Sled – low (Add 70/40kg)
Int2 – Sled – low (Add 65/35kg)
Int3 – Sled – low (Add 60/30kg)
Beg1 – 1 x 9m Sled/P-high handle (60cm) (Add 70/40kg)
Beg2 – 1 x 9m Sled/P-high handle (60cm) (Add 60/30kg)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Mark (right), Coach Deane (center) and Ryan (left) on yesterday’s WOD… that included some heavy DB step-overs with deep deficit HSPU’s!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #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 WOD

1) P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

2 rounds for time of:
1,000-m row (100 SDHP 20/13kg)
750-m SkiErg (75 RR – kipping)
50 dumbbell squats

M 50-lb. (22.5kgx2) dumbbells
F 35-lb. (15kgx2) dumbbells

Time cap: 21 min. for men, 23 min. for women

Score = Time/TC plus 1 sec/rep missed

then…

2) Tabata the following holds:
Neutral Hold Rings
1 min Transition
L-sit

Score = Total Time holding in seconds

EXTRAS

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

LITE WOD

1. CrossFit Algoa’s LITE VARIANT of CrossFit P.S. – Event 5 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

Options:
Int1 – same
Int2 – 20kgx2/12kgx2
Int3 – same as Int3
Beg1 – 14-15 / 50+ Divisions 800m Row (80 SDHP 16/10kg), 600m SkiE (60 Kipping RR 50cm back), 15kgx2/10kgx2
Beg2 – same but 10kgx2/5kgx2

then…

2. Options:
Int1 – same
Int2 – Weak L-sit
Int3 – 1 legged L-sit
Beg1 – Banded Neutral/H, Tuck Sit
Beg2 – Bar Hold, Tuck Sit – 1 ft down

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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 Mallinson passed away tragically in a MVA on Tuesday 28/6/16. 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. RIP Thorin – we will miss you!!!!!. Today (26 June) is his Birthday, so we celebrate his life with a memorial WOD today! RIP Thorin – we will miss you!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #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

“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

then…

2) Complete the following FT:
1 min L-sit
2 min X-Bridge (L)
2 min X-Bridge (R)
50 GHD Sit-ups (10kg/6.3kg)

Score = Time

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

LITE WOD

1) 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)

then…

2) Options:
Int1 – GHD SU (6.3/4.5kg)
Int2 – Weak L-sit, 90 sec X-Bridge e, GHD SU
Int3 – 1 legged L-sit, Half X-Bridge, 40 GHD SU
Beg1 – Tuck Sit, S/Bridge, Sit-up
Beg2 – Tuck Sit – 1 ft down, 90s S/Bridge, 40 Sit-up

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 – Class on CrossFit Algoa’s Honorary Benchmark WOD “Shirley”… in honour of Dave’s late mom. #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #Itensityonline #luke1v37 #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 WOD

1) Power Clean 3 – E2ndMon2ndM for 10 min (5 Rnds) (count sets >75% 1RM)
*Dropping allowed

Score = Load (kg)

then…

2) AG CHIPPER – Event 9 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions – FT:

30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg Class Sub – Run 500m or Legs only Airbike (50 cal)
60 bar-facing burpees
M 4.5-in. (11.43cm) deficit, 225-lb. (102kg) deadlift
F 3-in. (7.62cm) deficit, 155-lb. (70kg) deadlift

* 14-15 / 50+ Divisions do not perform this event (BUT ALL AT CROSSFIT ALGOA COMPLETE THIS IRRESPECTIVE OF AGE, JUST SCALE APPROPRIATELY I.E. SEE LITE).

Time cap: 16 minutes

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:
Reduce loading and increase reps to work on perfecting technique

then…

2) Options:
AB Sub for class 500m Run
Int1 – D/HSPU (9/6.5cm)
Int2 – D/HSPU (5/3cm), 90/63kg
Int3 – HSPU, 80/56kg
Beg1 – D/PPU (3/1.5cm, 61cm/flr), 70/45kg
Beg2 – PPU (flr/k), 50/30kg, Bps
Beg3 – PPU (k)/PU (k), 35/20kg, 40 Bps
BBF Bps – step back, up allowed but 2 ft jump/o

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 CrossFit Algoa benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 12 years ago! Shirley was born on the 23 July and passed away on – June 23rd 2007.
She will always be remembered for her caring & loving nature!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #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) Complete the following EMOM for 10 min:
Min 1 – 5: Power Snatch 2 (count sets >60% 1RM, climb to Max Day)
Min 6 – 10: Snatch (Squat) 2 – (count sets >60% 1RM, climb to Max Day)

Score = Max Load (Note if snatch or power snatch was heaviest)

then…

2) CrossFit Algoa’s Benchmark WOD “Shirley” – for Time:
21 Snatch (50kg/30kg)
21 C2B Pull-up’s
21 m HS Walk
15 Snatch (50kg/30kg)
15 C2B Pull-up’s
15 m HS Walk
9 Snatch (50kg/30kg)
9 C2B Pull-up’s
9 m HS Walk

NB – Squat Snatch

TC = 20 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) Beg1/2/3 – Power Snatch OHS allowed for Snatch

then…

2) CFA Benchmark WOD “Shirley” LITE Options:
Int1 – 15-12-9m HSW or 7-5-3 WW
Int2 – 45/27kg, 12-9-6m HSW OR 5-3-1 WW, PU
Int3 – 40/25kg, PU
Beg1 – 30/20kg, PU (G/P), 42-30-18m BW (str)
Beg1 – 20/12kg, RR (1/0,5m), 42-30-18m BW (str)
NB – Power Snatch, OHS allowed

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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 “Holleyman” – U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. (Image courtesy of CrossFit, Inc)

#HEROWOD #Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar
#futuretech #retreatonmain @roxannestottelaar @CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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

1) The HERO Wod “Holleyman” – 30 Rounds of the following FT:
5 Wall Balls (9.1kg/6.3kg)
2 Handstand Push-Ups
1 Power Clean (102kg/70kg)

TC = 30 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 93/65kg
Int2 – 85/59kg, HSPU (1/2AbM)
Int3 – 77/54kg, HSPU (2/3AbM)
Beg1 – 6.3kg/4.5kg, 70/45kg, Piked PU (61/51cm)
Beg2 – 4.5kg/3kg, 45/30kg, Piked PU (Floor/Knees)

then…

2) In the remaining time, work on a weakness or complete any workout missed this week!

Log your score on the day the workout was scheduled for.

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – New Nano 9’s in-store…good looking and great wearing shoes!! @ReebokSouthAfrica #NanoForAll #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #Endurade #EastCapeChamps #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #Nutritechfit #Itensityonline #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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 WOD

1) Complete 5 Rnds FT of:
9 Burpee Box Vault Over (122cm/102cm)
200 m Run

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
36 DU
18 m of 9m Seated Sled Pull, 9m Sled Push Low bar (Added Load 80kg/50kg)
9 Strict HSPU
6 Target Burpees (15.4cm)

Score = Total Reps
BBF Bps standard – 2 feet Jump back and jump up

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – Same
Beg1 – B/BVO 76cm/61cm
Beg2 – B/BVO 61cm/51cm

then…

2) Options:
Int1 – Kipping HSPU
Int2 – 30 DU, Sled (Add 70/45kg), HSPU (1/2AbM)
Int3 – 24 DU, Sled (Add 60/40kg), HSPU (2/3AbM)
Beg1 – 36 SU, Sled (Add 50/32kg), Piked PU (61/51cm)
Beg2 – 30 SU, Sled (Add 40/25kg), Piked PU (Ft/Flr)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! 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 -Thank you to everyone who was involved in our 5th @Endurade @EastCapeChamps !! Please see the full list of thank you’s at the following post: http://eastcapechamps.co.za/eecc-2019-thank-yous/

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

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) 2 Front Squats – E90sOn90s for 9 min (count sets >80% 1RM, Max Day)

Score = Load

then…

2) Front Squat – complete 20 reps on 60% 1RM

Score = Load

then…

3) EMOM 12 min:
Min 1 – Strict Pullups AMRAP
Min 2 – Strict Ring Dips AMRP

Score = Total Reps
AMRAP – break up as you wish to maximise reps each min

EXTRAS WOD

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

LITE WOD

1) Options:
Increase reps and lower loads if form needs work!

then…

2) Options:
Int1/2/3 – same
Beg1 – PU (P/G); S/RD (B/P)
Beg2 – RR (1m/0.5m); Seated P/Dips (legs str)

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 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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch