Featured Image – Four Times (2011-2014) Individual CrossFit Games Champion Rich Froning Jnr. took 1st on Open Workout 19.1 … In shot, Rich at the 2013 Reebok CrossFit Games (Image copurtesy 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’ED WOD

1) CrossFit Algoa’s March Challenge:

Max L-Sit Hold Time (20 cm between top of bumper and parallettes for min feet height)

Score = Total Time of Max Hold
*Time ends when athletes heels touch bumpers or any other part of body touches the floor

then…

2) OHS 3-3-3-3-3 (count sets >80% 1RM)

Score = Load

then…

3) Complete 30 Rope Climbs (4.5m) FT but starting at 0 min and EMOM complete 7 BB Facing Burpees
T2 – 22 Rope Climbs; T1 – 18 Rope Climbs

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

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

LITE WOD

1) CrossFit Algoa’s March Challenge:

INTERMEDIATE (Int1)
Same

BEGINNER (Beg1 and 2)

Max Tuck Sit Hold Time (Standard parrallette height 38 cm)

Score = Total Time of Max Hold
*Time ends when athletes feet or any other part of body touches the floor

BEGINNER (Beg3)

Max Front Bridge Hold Time

Score = Total Time of Max Hold
*Time ends when any part of athletes body touches the floor besides the elbows and forefoot

then…

2) OHS 3-3-3-3-3 (count sets >80% 1RM)

Score = Load

then…

3) Int1 Option:
Same
Int2 – 22 Rope Climbs
Int3 – 18 Rope Climbs

Beg1 option:

Complete 90 Leg assisted Rope Pull-ups FT but starting at 0 min and EMOM complete 5 Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

Beg2 Option:

Complete 60 Rope Pulls (lying to standing – legs straight) FT but starting at 0 min and EMOM complete 4 Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep of Rope Climb

Beg3 – 40 Rope Pulls (lying to standing – legs allowed to bend) and 4 Burpees with hands on box 61cm

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 – Coach Rob pushing hard to get through his Double-Unders on Open workout 19.2! A massive congrats to all who completed 19.2 – impressive scores!!

#19Point2 #IntheOpen #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) NB – Those who tested 19.2 Yesterday do this workout but with strict press!

Power Clean EMOM for max load on each rep range (12 minutes):
Min 1, 2, 3 – 5 Reps EMOM
Min 4, 5, 6 – 4 Reps EMOM
Min 7, 8, 9 – 3 Reps EMOM
Min 10, 11, 12 – 2 Reps EMOM

Score = Sum of Max Loads (Max load for 5/4/3/2 reps all added together)

then…

2) Climb 2-4-6-8-10-12-14-16-18-20-22-24-26 reps etc… of the following ladder for 14 minutes:
7.5 m Shuttle Run
1 Arm OH DBx1/KBx1 Lunges (steps) (24kg/16kg)
Burpee Box Jump Overs (61cm/51cm)
Bar Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) NB – Those who tested 19.2 Yesterday do this workout but with strict press!

Power Clean EMOM for max load on each rep range (12 minutes):
Min 1, 2, 3 – 5 Reps EMOM
Min 4, 5, 6 – 4 Reps EMOM
Min 7, 8, 9 – 3 Reps EMOM
Min 10, 11, 12 – 2 Reps EMOM

Score = Sum of Max Loads (Max load for 5/4/3/2 reps all added together)

then…

2)
Int1 Option:
Same

Int2 – B/M-up (Red/Black)
Int3 – Stronger bands or Jumping B/M-up

Beg1 Option:
Climb 2-4-6-8-10-12-14-16-18-20-22-24-26 reps etc… of the following ladder for 14 minutes:
7.5 m Shuttle Run
1 Arm OH DBx1/KBx1 Lunges (steps) (16kg/12kg)
Parallette Facing Burpees
Pull-ups (P/G)
Push-ups (floor)

Score = Total Reps

Beg2 – Burpees; 1 Arm OH DBx1/KBx1 Walking Lunges (steps) (12kg/7.5kg); Burpees; RR (50cm/25cm) and Push-ups (kneeling)

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 face of perseverance, a face of fortitude, a face of grit… whatever this face brings to mind, its this face that shows how hard, we at CrossFit Algoa, like many other athletes at many other CrossFit Affiliates worldwide, work!! Good work, not only to Thando, but to everyone who completed, or who will complete Open Workout 19.2!!

#respect #19Point2 #InTheOpen #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 And LITE WOD’s

1) Open Workout 19.2 (Similar to 16.2)

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

Int1-3 – Same

Beg1 – Scaled

Beg2 – Anything further scalings (reduced loading)

and for all those who have already tested on 19.2… completed the following:

2)

A) E2ndMon2ndM complete the following for 10 min:
Strict HSPU RM, into HSPU RM

Score = Total Reps (Note Strict vs Kipping)
Int1 – Same ; Int2 – Use floor/1x abmat riser; Int3 – Use 1x abmat/2x abmat risers

Beg1 – Piked PU (61cm/floor)
Beg2 – Piked PU (Floor/kneeling)

then…

B) Complete 21-15-12-9-6-3 of the following FT:
DB Box Step Over (22.5kgx2/15kgx2 at 61cm/51cm)
C2B Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
Int1 – Same ; Int2 – same load/; Int3 – same load/Pull-ups

Beg1 – 15kgx2/10kgx2 both at 51cm / Pull-ups (P/G)
Beg2 – 10kgx2/5kgx2 both at 41cm / RR (50cm/25cm)

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 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 – Open Workout 19.2 …Aidan looking a little nervous before tackling her 2nd Open Workout, while a relaxed coach Anje waits to test her!! Good work Aidan!

#19Point2 #InTheOpen #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 And LITE WOD’s

1) Open Workout 19.2 (Similar to 16.2)

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

Int1-3 – Same

Beg1 – Scaled

Beg2 – Anything further scalings (reduced loading)

and for all those who have already tested on 19.2… completed the following:

2)

A) E2ndMon2ndM complete the following for 10 min:
Strict HSPU RM, into HSPU RM

Score = Total Reps (Note Strict vs Kipping)
Int1 – Same ; Int2 – Use floor/1x abmat riser; Int3 – Use 1x abmat/2x abmat risers

Beg1 – Piked PU (61cm/floor)
Beg2 – Piked PU (Floor/kneeling)

then…

B) Complete 21-15-12-9-6-3 of the following FT:
DB Box Step Over (22.5kgx2/15kgx2 at 61cm/51cm)
C2B Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
Int1 – Same ; Int2 – same load/; Int3 – same load/Pull-ups

Beg1 – 15kgx2/10kgx2 both at 51cm / Pull-ups (P/G)
Beg2 – 10kgx2/5kgx2 both at 41cm / RR (50cm/25cm)

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 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 – Repost from @crossfitgames ・・・There was a difference of 40 to 50 reps between the men and women across most of the distribution. This is likely due to the advantage that the rower gives to height and strength. Last year we saw different men and women calorie prescriptions (14/12 calories, respectively), but this year, every division did the same amount. Another thing to note on the distribution is how compressed it is. Eighty-five percent of individual women finished on round 5, 6 or 7. Seventy-seven percent of individual men finished on round 6, 7 or 8. A full analysis of Open workout 19.1 is available at: https://games.crossfit.com/article/191-workout-analysis/open #CrossFitOpen #19point1 (Featured 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 And LITE WOD’s

Reminder – we will be testing the Open Workout from today through to Monday. Please try your best to get in your testing on Friday and Saturday. Only test on Monday if you must! The majority of you will complete the Open Workout only once! You should only re-test if you have totally messed up on your first test!

We will be hosting our Open Workout Friday Night Lights every Friday throughout the Open! You can test from 16:30 this afternoon until we are done!! All supporters are welcome!!!

Open Workout 19.2 (Similar to 16.2)

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Score = Total Reps completed out of 430 reps (Include your tie-break time after your last set of DU completed and include your finish time if the workout was completed before the 20 min cap)

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

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 –  Coach Anje putting the class through their paces with some snatch drills!

#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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2 (80% 1RM)

Score = Load

then…

2) Last completed 22 Feb 2019…

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, kick up to Handstand
4 Push-ups
5 Pull-ups
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 20kg/13kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2 (80% 1RM)

Score = Load

then…

2) Last completed 22 Feb 2019…

Int1 Option: Same

Beg1 Option:

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees (plus a wall walk for each burpee)
4 Push-ups
5 Pull-ups (Purple/Green)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 16kg/10kg)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees and 1 worm walk out and back
4 Push-ups (floor/kneeling)
5 Ring Rows (50cm/25cm)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 12kg/8kg)

Score = Total Reps

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 – Congratulations to all our members who are doing the Open or who tested at CrossFit Algoa! 

#19Point1 #InTheOpen #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 Feb Challenge

RX
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
50-50-50 DU
12-9-6 Muscle-ups
12-9-6 Snatches (squat) (60kg/40kg)

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) CrossFit Algoa’s Feb Challenge

INTERMEDIATE (Int1)
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

BEGINNER (Beg1)

Take 6 min to find a 1 RM Snatch (squat)
*Power snatch, OHS allowed

Score = Load (kg)

then…

2)

Int1 Option:
Same except rep range is 9-7-5 on muscle-ups and snatches (squat)

Int2 Option: 35 DU each Rnd and 9-7-5 for M-ups (Black/purple) and snatches (55/35kg)

Beg1 Option:

Complete 3 Rnds of the following FT:
50-50-50 SU
12-9-6 Pull-ups (Purple/Green)
12-9-6 Ring Dips (Black/Purple)
12-9-6 Snatches (squat) (35kg/20kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

Complete 3 Rnds of the following FT:
50-50-50 SU
12-9-6 Ring Rows (50cm/25cm)
12-9-6 Push-ups (floor/knees)
12-9-6 Snatches (squat) (25kg/15kg)

TC = 12 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 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 -What was your ORP (Optimal Recovery Position) after completing Open Workout 19.1? Here Coach Bob has the typical ‘leg elevation against the wall ORP with a special hanging on for “dear life” grip on the rig’ while he recovers!!:)

#19Point1 #InTheOpen #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) Practice Kipping HSPU

Score = For Quality

then…

2) Complete 5 Rnds of the following FT:
20 HSPU
15 Deadlifts (100kg/70kg)
10 Burpee Box Jump Overs (61cm/51cm)

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) Practice Kipping HSPU
Scale as needed!

Score = For Quality

then…

2)
Int1 Option:
Same

Int2 Option:
15 HSPU (floor/1 abmat riser)
DL (90kg/60kg)

Beg1 Option:
Complete 5 Rnds of the following FT:
10 Piked HSPU (61cm/floor)
10 Push-ups (floor)
15 Deadlifts (70kg/50kg)
10 Burpee Box Step Overs (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
Complete 5 Rnds of the following FT:
10 Piked HSPU (floor/kneeling)
10 Push-ups (floor/kneeling)
15 Deadlifts (50kg/30kg)
10 BB Facing Burpees (step back, up, over)

TC = 18 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 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 – Coach Anje judging Belinda for Open Workout 19.1… Belinda was hoping not to see the C2 Rower for a while after her @theergultra about 10 days ago

#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

All who have NOT tested on Open Workout 19.1, whether entered or not, MUST complete Open Workout 19.1 today!

1) Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers and the Movement Standards please visit : https://games.crossfit.com/workouts/open/2019

Class Substitution for Rowing – RX/Int (19 SDHP – 20kg/12kg); Beg1 (19 SDHP – 16kg/10kg); Beg2 (19 SDHP 12kg/8kg)

OR if you have completed Open Workout 19.1…

1) AMRAP the following for 10 min:
Odd min – BB Facing Burpees
Even min – TNG Power Cleans (52kg/36kg)

Score = Total Reps

Int1 – Same
Beg1 – BB Facing Burpees (step back, up, jump over)(36kg/20kg)
Beg2 – BB Facing Burpees (step back, up, step over)(20kg/12kg)

then…

b) Complete 100 C2B Pull-ups FT but EMOM, start at 0 min complete 30 DU FT

TC = 15 min

Score = Time/TC plus 1 sec/reps missed

Int1 – Same; Int2/3 – Pull-ups (20 DU)

Beg1 – Pull-ups (Purple/Green); SU

Beg2 – Ring Rows (100cm/50cm); 20 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

Featured Image – Taryn testing Open Workout 19.1 while Coach Eva Judges! Ashlynne, Kristen and Don in support!

#InTheOpen #CrossFitOpen #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 And LITE WOD’s

Reebok CrossFit Games – Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. (9.1kg) wall ball to 10 ft.
W 14-lb. (6.3kg) wall ball to 9 ft.

Scaled
Men throw 14-lb. (6.3kg) ball to 10-ft. target
Women throw 10-lb. (4.5kg) ball to 9-ft. target

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

Class Rowing Sub – 19 SDHP (20kg/12kg)

Beg1 – 6.3kg/4.5kg and SDHP (16kg/12kg)

Beg2 – 4.5kg/3kg and SDHP (12kg/8kg)

OR if you have completed Open Workout 19.1…

a) AMRAP the following for 10 min:
Odd min – BB Facing Burpees
Even min – TNG Power Cleans (52kg/36kg)

Score = Total Reps

Int1 – Same
Beg1 – BB Facing Burpees (step back, up, jump over)(36kg/20kg)
Beg2 – BB Facing Burpees (step back, up, step over)(20kg/12kg)

then…

b) Complete 100 C2B Pull-ups FT but EMOM, start at 0 min complete 30 DU FT

TC = 15 min

Score = Time/TC plus 1 sec/reps missed

Int1 – Same; Int2/3 (Pull-ups); 20 DU

Beg1 – Pull-ups (Purple/Green); SU

Beg2 – Ring Rows (100cm/50cm); 20 SU

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 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