Featured Image – Just 3 sleeps to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers/Pensioners (4-19 yrs) R20 ; Children (3 or younger) Free

Visit http://eastcapechamps.co.za/ for more details!!

#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 #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)
a) Front Squat 3-3-3 (80% 1RM)

Score = Load

EECC Ind – Rest day ; EECC Teams 2-2 (80% 1RM)

b) Unbroken Front Squat 10 (65% 1RM), rest 3 min Unbroken Front Squat 20 (55% 1RM) – Wk3

Score = (10 x Load) + (20 x Load) – note time taken to complete in full

EECC leave out

then…

2) Complete the following “FGB Style” workout, AMRAP the following for 3 Rnds (17min):
Min 1 – TNG Power Snatch (No dropping) (35kg/25kg)
Min 2 – C2B Pull-ups
Min 3 – Box Jump Over (61cm/51cm)
Min 4 – HS Walk (m)
Min 5 – Single KB/DB Clean (any) & Jerk (any) (32kg/24kg)
Min 6 Rest

Score = Total Reps

EECC Ind – Rest day ; EECC Teams – 1 Rnd at RPE 7-8/10

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

LITE WOD

1) Options:
If you have not been doing much higher volume squatting – leave out the Rnd of 20
If you missed last week do 5-5-5 (75% 1RM) and 10 (60% 1RM), 20 (50% 1RM)

then…

2) CFA LITE Options:
Int1 – Same
Int2 – Pull-ups
Int3 – Pull-ups, HSW or WW (1 = 3 m), 24kg/16kg
Beg1 – 25/15kg, Pull-ups (P/G), Box Step-overs (61cm/51cm), BW (str), 16kg/10kg
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (k), 12kg/8kg

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).

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 – Just 3 sleeps to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers/Pensioners (4-19 yrs) R20 ; Children (3 or younger) Free

Visit http://eastcapechamps.co.za/ for more details!!

#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 #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 WOD

1) 1 Clean (squat), 3 Front Squats – E2ndMon2ndM for 12 min Climb to a Max Day

Score = Load

*EECC Athletes – complete 1, 2 at 65-70% 1RM Clean

then…

2) CrossFit HQ WOD (190518)

3 rounds for time of:

2 legless rope climbs, 15-ft. (4.57m)
35 wall-ball shots (9.1kg – 10ft/6.3kg – 9ft)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

*EECC Athletes – 1 Legless, 1 Leg assisted, 20 WB’s

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

LITE WOD

1) Options:
Beg1/2 – Power Clean plus 4 front squats allowed

then…

2) Options:
Int1 – Same
Int2 – Half legless RC (no jump)
Int3 – 12 Rope Pull-ups (chin over top hand)
Beg1 – Rope Pulls (straight legs), 6.3kg/4.5kg
Beg2 – Rope Pulls (bent legs), 4.5kg/3kg

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). 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 – Just 4 sleeps to the 2019 @Endurade @EastCapeChamps ; Spectator Entry fees for the Tramways Venue will be as follows for each day of competition: Adults (>19 yrs) R30 ; Children/Teenagers (4-19 yrs) R20 ; Children (3 or younger) Free

Visit http://eastcapechamps.co.za/ for more details!!

#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 #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) CrossFit Algoa’s May Challenge

30 Strict HSPU FT

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 minutes:
400 m Run
50 DU
250 m Row (or 25 SDHP 20kg/13kg)
10 Burpee Broad Jumps (1m)

Score = Total Reps
NB – 10 m = 1 Rep
125 Reps/Rnd
Burpee BJ standard – stepping back and up allowed but 2 foot take-off, clear 1 m blue mat

EXTRAS

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

LITE WOD

1) Options:

Int1 – same
Int2 – 1/2 Ab Mat/s
Int3 – 2/3 Ab Mats
Beg1: PPU (61cm/51cm)
Beg2: PPU (Floor/Knees)
Beg3: PPU (Knees)/PU (Knees)

then…

2) Options:
Int1/2/3 – same
Beg1 – SU, SDHP (16kg/10kg), B/BJ (over 5kg bumper)
Beg2 – SU, SDHP (12kg/8kg), B/BJ (onto 5kg bumper, step off)

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).

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 – One (1) week to the start of the 2019 @Endurade @EastCapeChamps!!!!!

Visit http://eastcapechamps.co.za/ for more details!!

#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) Practice Kipping Pull-ups/C2B Pull-ups

Score = For Quality

then..

2) Complete 3 Rnds of the following in a weight vest (9.1/6.3kg) for time:
15 Burpee BJO (61cm/51cm)
15 C2B Pull-ups
15 Thrusters (45kg/30kg)
15 HSPU
15 Power Cleans (45kg/30kg)
200m Run
Rest precisely 3 min

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1/2 – No weight vest
Int3 – PU, 40/25kg, HSPU (1/2 abmats)
Beg1 – Burpee SO (61/51cm), PU (P/G), 35/22kg, Piked PU (61/51cm)
Beg2 – Burpee SO (61/51cm), RR (0.5cm/0.25cm), 25/12kg, Push-ups (k)

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). 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 – Owner and Head Coach of CrossFit Algoa, Dave Levey secures a spot to the Reebok CrossFit Games for the 4th time! Catch The Herald’s article at:  https://www.heraldlive.co.za/sport/2019-05-30-pes-dave-levey-gains-ticket-to-reebok-crossfit-games-in-us/ (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #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)
a) Practice Pistols

Score = For Quality

b) 50 Alternating Pistols FT

Score = Time

then…

2) CrossFit HQ WOD (190522)

2 rounds, at any pace to get the same numbers:

Lunge 100 ft. (30.48m) AFSAP
Handstand walk 100 ft. (30.48m) AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP

TC = 18 min

Score = Sum of (Number of sets for each exercise) / If you do not finish in the TC then sets plus remaining reps is your score

I.e. Rnd 1 is 15 sets = 2 sets + 3 sets + 5 sets + 10 sets ; Rnd 2 was exactly the same, so the score is 30 (30 sets)
I.e. If you could do each 1 unbroken, that is 8 sets in 2 Rnds.
I.e. If hit TC – If Did 35 sets but still had 50 reps to do, your score is 80.
NB – Leaderboard is inverted – Lowest score wins!

AFSAP/AFRAP = As few sets/reps as possible.

EXTRAS

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

LITE WOD

1) Options:
(Banded assistance – Band in squat rack at top of knee cap height, under bottom)
Int1 – Pistols (Squat Rack band – R/B)
Int2 – Pistols (Squat Rack band – B/P)
Int3 – Pistols (Squat Rack band – P/G)
Beg1 – Bench Pistols (bench press height) cm?
Beg2 – Alternating Lunges

then…

2) Options:
Int1/2/3 – Same (Int3 – 10 WW)
Beg1 – Bear Walk (str), S/PU (P/G), 30 Push-ups
Beg2 – 20m Lunge, Bear Walk (bent), RR (50cm/25cm), 30 Push-ups (k)

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). 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 RX Teams Podium @Endurade @EastCapeChamps in 2018 – The 2019 EECC starts Friday the 7 June 2019! All spectators welcome!!

Visit http://eastcapechamps.co.za/ for more details!! Any late Registrations contact us asap!!

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!
#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 for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @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) CrossFit HQ WOD (190521)

3 rounds for time of:
1000-m row
15 Clean (any) and Jerks (any) (61kg/43kg)

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed
CFA Sub: 1000m Row – 100 SDHP (20kg/13kg)

then…

2) Complete 4 Rnds of the following FT:
20 sec L-sit cumulative hold time
20 sec X-Bridge Non-dominant cumulative hold time
20 sec X-Bridge Dominant cumulative hold time
20 Hallow Rocks
20 Hallow Arch Rocks

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – 55/38kg, 1000m Row sub 100 SDHP (20/13kg)
Int3 – 50/35kg, 1000m Row sub 100 SDHP (20/13kg)
Beg1 – 40/25kg, 900m Row sub 90 SDHP (16/12kg)
Beg2 – 25/15kg, 750m Row sub 75 SDHP (12/8kg)

then…

2) Options:
Int1 – same
Int2 – weak L-sit, Side-B (arm up)
Int3 – 1 leg L-sit, Side-B
Beg1 – Tuck sit, Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Tuck sit (1 ft down), Kneeling Side-B, Hallow Crunch, Supermans

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 Qualified for the 2019 Reebok CrossFit Games. 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 – Come hang out at the 2019 @Endurade @EastCapeChamps – starts Friday the 7 June 2019! All spectators welcome!!

Visit http://eastcapechamps.co.za/ for more details!! Any late Registrations contact us asap!!

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!
#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 for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @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)
a) Front Squat 5-5-5 (75% 1RM)

Score = Load

b) Unbroken Front Squat 10 (60% 1RM), rest 3 min Unbroken Front Squat 20 (50% 1RM) – Wk2

Score = (10 x Load) + (20 x Load) – note time taken to complete in full

then…

2) Complete 3 Rounds of the following FT:
100 m Waiter / Suitcase Walk (32kg,24kg / 24kg,16kg)
400 m Run
10 Bar Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed
NB – heavier KB or DB as suitcase, lighter overhead
NB – use a KB or a DB or a mixture

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

LITE WOD

1) Options:
If you have not been doing much higher volume squatting – leave out the Rnd of 20

then…

2) CFA LITE Options:
Int1 – 7 Bar M-ups
Int2 – 5 Bar M-ups
Int3 – 32kg,20kg / 24kg,12kg, 7 Bar M-ups (B/P) or Jumping M-up
Beg1 – 24kg,16kg / 20kg,10kg, 10 Pull-ups (P/G), 10 Push-ups
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1m/0.5m), 10 Push-ups (k)

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). 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 @Endurade @EastCapeChamps starts Friday the 7 June 2019! All spectators welcome!!

Visit http://eastcapechamps.co.za/ for more details!! Any late Registrations contact us asap!!

If you are keen to Volunteer, please contact us on info@algoacrossfit.com Thank you!
#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 for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @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 WOD

1) CrossFit HQ WOD (190513) and Benchmark

Handstand walk 400 meters in as few a sets as possible (AFSAP).

TC = 25 min

Score = Multiply time (in seconds) by number of sets
I.e. 15 min – 900 sec x 20 sets (20m/set) = 18000
NB – the leaderboard will be inverted with the highest number having the lowest score!

then…

2) Complete the following couplet FT:
36-27-21-15-9-6-3 Lateral Facing Burpees (jump over your rope laid in a line)
100-90-80-70-60-50-40 DU

TC = 16 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 – 300m
Int2 – 250m
Int3 – 200m or 66 Wall Walks
Beg1 – 400m Bear Walk (straight limbs)
Beg2 – 300m Bear Walk (bent limbs)

then…

2) Options:
Int1 – Same
Int2 – DU 80-70-60-50-40-30-20
Int3 – DU 70-60-50-40-30-20-10
Beg1 – SU
Beg2 – SU DU 80-70-60-50-40-30-20

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 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 individuals have had swimming events at the last 3 @EastCapeChamps, twice at the beach and once at a pool? Will we swim at this years @Endurade @EastCapeChamps? Will the teams swim? Find out more later this week!

If you are keen to Volunteer and join in on this fun event, please contact us on info@algoacrossfit.com Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#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) Segment Snatch Deadift, Hang Snatch, Snatch – EMOM 12 min (count sets >60% 1RM Snatch)
NB – squat snatches

Score = Load

then…

2) AMRAP the following for 10 min with a BB set at 60kg/40kg:
5 Snatch Deadlift
4 Hang Snatch
3 Snatch
2 Snatch Balance
1 OHS

Score = Total Reps
15 Reps/Rnd

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

LITE WOD

1) Options:
Beg1/2/3 – Segment Snatch Deadift, Hang Power Snatch + OHS, Power Snatch + OHS

then…

2) Options:
Int1 – 55kg/36kg
Int2 – 50kg/33kg
Int3 – 45kg/29kg
Beg1 – 40kg/25kg
Beg2 – 25kg/15kg

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). 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 – Cindy and Eva volunteering at our 2018 @Endurade @EastCapeChamps – If you are keen to Volunteer and join in on this fun event, please contact us on info@algoacrossfit.com Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#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 & LITE WOD

1) 30 Turkish Get-up’s (40kg/28kg) FT but EMOM starting at 0 min complete 3 Lateral Facing Burpees over the KB/DB

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – DB/KB/BB can be used!

CrossFit Algoa’s LITE Options:
Int1/2 – 32kg/24kg
Int3 – 28kg/20kg
Beg1 – 16kg/12kg
Beg2 – 12kg/8kg

then…

2) 100 C2B Pull-ups FT but EMOM starting at 0 min complete 30 DU’s

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE Options:
Int1 – 80 C2B, 24 DU
Int2 – 100 PU, 21 DU
Int3 – 80 PU, 15 DU
Beg1 – 100 PU (P/G), 30 SU
Beg2 – 100 RR (0.5/0.25m), 21 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 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