Featured Image – Those who make it to the top and those who achieve their goals are busy putting in the work when no one else is watching, when no one else is cheering,… it’s a way of life, it’s their choice, it’s their happy place in spite of set-backs! A key to success is enjoy the journey, savoring the process, even in the face of hardship! How’s your training/health/wellness journey going? Where are you heading towards on your training/health/wellness journey?

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).

#MakingPeopleBetter #CrossFitAlgoa #CrossFitAlgoaKids #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

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 with a KB (32kg/24kg) for 15 min:
10 Hang Cleans (squat)
10 STOH
10 OH Walking Lunges
10 KB Facing Burpees

NB – split reps equally btwn L/R
NB – KB/F Bps – 2 feet jump back, up and over

Score = Total Reps
40 Reps/Rnd

LITE WOD

1) Options:

INTERMEDIATE

Int1 – same
Int2 – 1/2 Ab Mat/s
Int3 – 2/3 Ab Mats

BEGINNER

Beg1: PPU (61cm/51cm)
Beg2: PPU (Floor/Knees)
Beg3: PPU (Knees)/PU (Knees)

then…

2) Options:
Int1 – Same
Int2/3 – 24kg/16kg
Beg1 – 16kg/12kg, KB/F Bps – step back, up, over
Beg2 – 12kg/8kg or 7.5kg DB, KB/F Bps – step back, up, over

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 – Farmers Walks are always fun :)… from left Roxy, Jay, Wilma and Prabs Farmer’s Walking!

#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 & LITE WOD

1) Yoke (150kg/100kg) Walking 5 m shuttle – Teams of 5, accumulate as much distance as possible in 15 min:

Score = Total Distance (Individual)

Nb – CFA Empty Yoke 100kg

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same
Beg1 – 100kg and F(35kg plus 2x16kg on P/bands)
Beg2 – M(40kg plus 2x16kg on P/bands), F(20kg plus 2x12kg on P/bands)

then…

2) In Teams of 5, Seated Tyre (180kg/90kg) Rope drag (in pairs) – accumulate as much distance as possible in 15 min:

Score = Total Distance (m)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 90kg/50kg
Beg2 – 50kg/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). 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 sea of Barbells after class completes the Age Group Online Qualifyer Workout 1 for the Reebok CrossFit Games, this past Wednesday!

#AGOQ #CrossFitMasters #CrossFitTeens #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) Thruster 3 – EMOM 10 min (count sets >60% 1RM)
NB – from the floor so the 1st rep is a Cluster

Score = Max Load (kg)

then…

2) Complete the following FT:

5 Rnds of:
10 Thrusters (45kg/30kg)
2 Legless Rope Climbs (4.1m)

straight into…

5 Rnds of:
5 Thrusters (60kg/40kg)
4 Rope Climbs (4.5m)

TC = 18 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:
Beg1/2/3 – 1st rep can Power Clean and then Thruster

then…

2) Options:
Int1 – same
Int2 – Rnd 1-5 (same kg but 2x half L/RC), Rnd 6-10 (55/35kg, 4 RC)
Int3 – Rnd 1-5 (same kg but 6 strict rope PU), Rnd 6-10 (50/30kg, 3 RC)
Beg1 – Rnd 1-5 (30/20kg, 6 Rope Pull-str legs), Rnd 6-10 (35kg/25kg, 12 Rope Pull-bent legs)
Beg2 – Rnd 1-5 (20/12kg, 6 Rope Pull-bent legs), Rnd 6-10 (25kg/15kg, 8 Rope Pull-bent legs)

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 – Yesterday’s Voting Day Class – Toni, Ryan, Coach Iain, Brett on some Plate Carry’s with the rest of the class on Pull-ups as Coach Dave keeps a watchful eye!

#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’ED and LITE WODS

1) AGOQ 2019 – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2019/5)

For time:
30 snatches (61kg/43kg)
30 strict handstand push-ups

Time cap: 6 minutes
Score = Time/TC plus 1 sec/rep missed

Ages 16-17 and 35-54:
61/43kg

Ages 14-15:
43/29kg

Ages 55+:
43/29kg and (5 inch)12.7cm elevated strict HSPU

then…

2) Complete the following FT:
20 m HS Walk
30 Strict Ring Dips
40 Push-ups
30 Strict Ring Dips
20 m HS Walk

TC = 15 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 – 1/2 Abmat
Int3 – 55/35kg, 2/3 Abmat
Beg1 – 40/25kg, PPU (61/51cm)
Beg2 – 25/15kg, PPU (Floor/Kneeling)

then…

2) Options:

Int1/2 – same
Int3 – HS Walk 15 m or 5 WW, RD (B/P)
Beg1 – 20m BW (str), 30 RD (P/G), 30 PU
Beg2 – 20m BW (str), 30 Seated P/Dips, 30 PU (knees)

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 – REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at: http://eastcapechamps.co.za/registration/.

For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #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’ED WOD

1) AGOQ 2019 – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2019/1)

3 rounds for time of:
15 deadlifts (102kg/70kg)
35 overhead squats (34kg/25kg)
90 double-unders

Time cap: 15 minutes

Ages 16-17 and 35-54:
DL 102/70kg, OHS 34/25kg

Ages 14-15:
DL 61/43kg, 29/20kg

Ages 55+:
DL 83/56kg, OHS 29/20kg

then…

2) In Teams of 4, AMRAP the following for 14 min, with the 3rd Athlete setting the pace of the change-over:
1st Athlete – AMRAP Plate Carry (m) (above belly button) *(50kg/30kg)
2nd Athlete – AMRAP C2B Pull-ups
3rd Athlete – AMRAP Farmers Walk (m) (45kgx2/32kgx2)
4th Athlete – 15 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps
NB – 1 m = 1 rep
*Plate Carry (2x25kg and 2x15kg strapped with bands)
I.e. Once the 4th athlete finishes the B/BJO, he/she calls the rotation!

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – 83/56kg, OHS 29/20kg
Beg1 – 70/50kg, OHS 25/17kg
Beg2 – 50/35kg, OHS 17/12kg

then…

2) Options:
Int1/2 – Same
Int3 – PC (40kg/25kg), PU, 40kgx2/24kgx2
Beg1 – PC (30kg/20kg), PU (G/P), 32kgx2/20kgx2
Beg2 – PC (25kg/15kg), RR (50/0cm), 20kgx2/10kgx2

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 – Dave finished his Reebok CrossFit Games Age Group Online Qualifyer yesterday… here he is getting in some recovery in the Flush Recovery Compression pants after one of the workouts!! A massive thank you goes out to: Cindy and their children, the CrossFit Algoa Coaches, the AFL Competitor Athletes, Judges, Supporters and all of Dave’s and/or CrossFit Algoa’s sponsors (listed below), who have all contributed to Dave’s bid to return to the 2019 Reebok CrossFit Games!!  Thank you!!!!

#AGOQ #CrossFitMasters #CrossFitTeens #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) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)

For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

then…

2) Complete the following FT:
600m Run
L-sit 1 min (accumulative hold)
50 GHD Sit-ups (sub 50 Weighted SU – Bumper on chest 20kg/10kg)
L-sit 1 min (accumulative hold)
600m 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) Options:
Int1 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg

then…

2) Options:
Int1 – same
Int2 – 50 sec, 40 GHD SU
Int3 – 40 sec, 30 GHD SU
Beg1 – Tuck Sit, 50 SU
Beg2 – 400m Run, F/Bridge, 40 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 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 getting in some rest while Dave puts in some work on the Reebok CrossFit Games Age Group Online Qualifyer WOD’s…”its a cat’s life!!! :)”

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #NewtonParkVet #AGOQ #CrossFitMasters #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’ED WOD

1) CrossFit Algoa’s April Challenge final test – “Grace” – 30 Clean & Jerks (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

LITE Variations

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:
45 thrusters (43kg/29kg)
45 toes-to-bars
45 cleans (43kg/29kg)
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
43kg/29kg

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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

LITE WOD

1) CrossFit Algoa’s April Challenge final test – “Grace”…

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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 2019 Age Group Online Qualifyer of the Reebok CrossFit Games is underway… the top 200 of each age category compete for the top 10 invite to the Reebok CrossFit Games later this year in Madison, Wisconsin USA! Bob judging, with Eva coaching and cheering and Josh filming for Nutritech as Dave works his way through the 30 Snatches and 30 Strict HSPU’s for time.

#AGOQ #CrossFitMasters #CrossFitTeens #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 & LITE WOD

Age Group Online Qualifyer (AGOQ) Workout – Complete the longest workout today or if you completed this yesterday, then any other 2 (see email to be sent on Friday)!

Vistit games.crossfit.com for full workout details!

For all those who missed yesterday’s AGOQ Workout 2, complete today!

AGOQ 2019 – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2019/2)

ALL DIVISIONS
For time:
80 bar-facing burpees
4,000-meter row

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed
BBF Burpees Standard – stepping back, up allowed but 2 foot take-off, land anyhow (Before starting next rep – must be perpendicular to and facing the bar)

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same (Sub – 400 SDHP 20kg/12kg)
Beg1 – Same (Sub – 400 SDHP 16kg/10kg)
Beg2 – 50 BBF Bps (stepping over allowed), Row 2km (Sub – 200 SDHP 12kg/8kg)

OR…

If you completed Workout 2 yesterday, then complete Workout 4 today…

AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:
45 thrusters
45 toes-to-bars
45 cleans
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
Men use 95 lb.
Women use 65 lb.

Ages 14-15:
Boys use 75 lb.
Girls use 55 lb.

Ages 55+:
Men use 75 lb. and perform chin-over-bar pull-ups.
Women use 55 lb. and perform chin-over-bar pull-ups.

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

then… finish with any WOD missed this week!

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 – A fun Worker’s Day Team WOD in full swing @CrossFitAlgoa… from left Toni, Pierre (rowing), Wilma (ski-erg), Jemima (Airbike), Prabs (rowing), Hannah (Pull-ups), Jay (BB Front Rack Walk) and Prabs again on the step-ups!! Real Work, Fun Times!!

#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’ED and LITE WODS

1) Strict Ring Dips – E2ndMo2ndM RM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
5 TNG Clusters (60kg/40kg) *1 Break allowed
10 Burpee Box Jump Overs (61cm/51cm)
15 C2B Pull-ups

TC = 12 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 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (P/G)
Beg2 – Seated P/Dips (str)
Beg3 – Seated P/Dips (bent)

then…

2) Options:
Int1 – same
Int2 – 55kg/37kg and 12 C2B
Int3 – 50kg/33kg and 15 PU
Beg1 – 35kg/25kg and PU (P/G)
Beg2 – 25kg/15kg and RR (50cm/25cm)

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