Featured Image – “For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.
For God did not send His Son into the world to condemn the world, but that the world through Him might be saved.” ‭‭John‬ ‭3:16-17 (Image courtesy of YouVersion)

#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) OHS 3-3-3-3-3 (count sets >75% 1 RM)

Score = Load

then…

2) CrossFit HQ WOD (181216)

5 rounds for time of:
400-m run
10 overhead squats

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) OHS 3-3-3-3-3 (count sets >75% 1 RM)

Score = Load

then…

2) CrossFit HQ WOD (181216)

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option (Int1)
5 rounds for time of:
400-m run
10 overhead squats

Men: 95 lb. (43kg)
Women: 65 lb. (29kg)

Beginner Option (Beg1)
4 rounds for time of:
400-m jog
7 overhead squats

Men: 65 lb. (29kg)
Women: 35 lb. (15kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

1) Tabata the following:
Airsquats

Score = Total Reps
PS – A Tabata is 8 Rnds of 20 sec work, 10 sec rest (i.e. 4 min)

then…

2) Complete 5 rounds for time of:
400-m run
15 HSPU (Int1 – 10 HSPU, women use abmat riser) (Beg 1 – Piked push-ups – 51cm/floor) (Beg 3 – Piked PU/Kneeling PPU)

TC = 20 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – John-Luc, Jemima, Amber and Marco on Thursday’s tough Med Ball Clean/Box Jump WOD!

#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 WODS

1) CrossFit HQ WOD 181206 (150612)

For time:
Row 2,000 meters or Sub 200 SDHP (20kg/13kg)
50 wall-ball shots
Row 1,000 meters or Sub 100 SDHP (20kg/13kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (20kg/13kg)
20 wall-ball shots

Men: 20-lb. (9.1kg) ball to 10 ft.
Women: 14-lb. (6.3kg) ball to 9 ft.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option (Int1)
For time:
Row 2,000 meters or Sub 200 SDHP (20kg/13kg)
50 wall-ball shots
Row 1,000 meters or Sub 100 SDHP (20kg/13kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (20kg/13kg)
20 wall-ball shots

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

Beginner Option (Beg1)
For time:
Row 1,000 meters or Sub 100 SDHP (16kg/8kg)
35 wall-ball shots
Row 500 meters or Sub 50 SDHP (16kg/8kg)
25 wall-ball shots
Row 250 meters or Sub 25 SDHP (16kg/8kg)
15 wall-ball shots

Men: 10-lb. (4.5kg) ball to 10 ft.
Women: 6-lb. (3kg) ball to 9 ft.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

HOLIDAY WOD
Complete the following for time:
Run 7 km (RX and Int1)

Beg1 – 5 km; Beg3 -3 km

Score = Time

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 – How is your Exercise Prescription Working for you? If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com.

#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

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

RX WOD

1) CrossFit Algoa’s Dec Challenge
* A longer Challenge for members to hit in the holidays!

RX and INTERMEDIATE (Int1)

AMRAP 20 min:
20 Lateral Jumping Burpees – over a line or pvc bar
20 Airsquats
20 Push-ups
20 Sit-ups
20 Jumping Alternate Lunges

Score = Total Reps

NB – Burpees (lateral Facing) – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on 2 feet otherside the line/pvc bar.

then…

2) Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups
2nd 20 sec: Strict Ring Dips
3rd 20 sec: Strict HSPU

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181130)

CrossFit Algoa’s Dec Challenge
* A longer Challenge for members to hit in the holidays!

Intermediate Option (Int1)

Same as RX!
NB – Burpees (lateral Facing) – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on 2 feet otherside the line/pvc bar.

Beginner Option (Beg1):
AMRAP 20 min:
20 Lateral Stepping Burpees – over a line or pvc bar
20 Airsquats
20 Push-ups (kneeling)
20 Sit-ups
20 Lunges (alternating) *Beg2 does 30 cm step-ups

Score = Total Reps

NB – Burpees (lateral Facing) – athletes may step back, step up, step-over the line/pvc bar.

Score = Total Reps

then…

2)

Intermediate Option (Int1)

Same as RX!

Beginner Option (Beg1):

Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Strict Pull-ups (Purple/Green)
2nd 20 sec: Strict Ring Dips (Black/Purple)
3rd 20 sec: Piked Push-ups (61cm/Floor)

Score = Total Reps

Beg3:

Complete a Mixed Tabata for 12 min (3 Tabata Rnds) of the following:
1st 20 sec: Ring Rows
2nd 20 sec: Seated Parrallette Dips (legs bent)
3rd 20 sec: Piked Push-ups (Floor/Kneeling)

Score = Total Reps

HOLIDAY WOD

Today complete the CrossFit Algoa December Challenge! See RX and LITE WOD’s for WOD 1 above!

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 – #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) Handstand Walk 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols

TC = 10 min

Score = Time/TC plus 1 sec/1m HSW missed

then…

2) CrossFit HQ WOD (181210)

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball (9.1kg), 24-in. (61cm) box
Women: 14-lb. ball (6.3kg), 20-in. (51cm) box

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1) Scaling:

Intermediate Option (Int1):

Handstand Walk 70 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (1.2m – stopper to stopper) and 5 Pistols
(Int2 – 50m Int3 – 20 Wall Walks)

Beginner Option (Beg1):

Bear Walk (straight arms/legs) 100 m but EMOM, starting at 0 min complete 5 Burpee Broad Jumps (over 5kg bumper) and 5 Alt. Lunges

Beginner Option (Beg3):

Bear Walk (bent arms/legs) 70 m but EMOM, starting at 0 min complete 5 Burpees and 5 step-ups (30cm)

then…

2) Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Intermediate Option (Int1):

40-30-20-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 14-lb. (6.3kg) ball, 20-in. (61cm) box
Women: 10-lb. (4.5kg) ball, 15-in. (51cm) box

Beginner Option (Beg1)
30-20-15-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 10-lb. (4.5kg) ball, 12-in. (30cm) box
Women: 6-lb. (3kg) ball, 8-in. (20cm) box

TC = 20 min

Score = Time/TC Plus 1 sec/repm missed

HOLIDAY WOD

1) NB – See WOD 1 under RX and LITE WOD’s

then

2) WOD 2 complete WOD 2 above (RX or LITE) but adapt….
Substitute the Medicine Ball with a bag filled with clothes and books OR find a stone of the approximate weight
Find a step or box to jump onto or else – complete 50cm to 1m broad jumps!

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Okkert in his Optimal Recovery Position (ORP), while Davey makes sure his Dad recovers well!:)

#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).

Please find our HOLIDAY SCHEDULE here – https://crossfitalgoa.com/schedule/

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

RX WOD

1) Push Press 3-3-3-3-3 (count sets >75% 1RM, go for max day)

Score = Load

then…

2) CrossFit HQ’s WOD 181208

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

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) Push Press 3-3-3-3-3 (count sets >75% 1RM, go for max day)

Score = Load

then…

2) CrossFit HQ’s WOD 181208

Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that
allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option (Int1)

3 rounds for time of:
30 dumbbell snatches
30 hanging leg raises

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (10kg) dumbbell

Beginner Option (Beg1)
3 rounds for time of:
30 dumbbell snatches
30 hanging knee raises
(Beg3 – Sit-ups)

Men: 20-lb. (10kg) dumbbell
Women: 15-lb. (6.8kg) dumbbell

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

Complete 3 rounds of the following for time:
30 Jumping Alternate Lunges (15 each leg) (Beginners can complete step ups on a 20-30cm step)
30 Sit-ups

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – John-Luc pushing through a tough Team WOD, with Coach Anje to his right.
#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).

Please find our HOLIDAY SCHEDULE here – https://crossfitalgoa.com/schedule/

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

RX WOD

1) Complete the following SquatCon FT:
21 Front Squats (55% 1RM)
15 Front Squats (60% 1RM)
9 Front Squats (65% 1RM)
6 Front Squats (70% 1RM)
3 Front Squats (75% 1RM)

NB – From Floor, 1st rep of a squat clean counts!

TC = 15 min

Score = Time/TC plus 1 sec/rep

then…

2) Complete the following FT:
150-100-50 DU
15-12-9 Muscle-ups

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

Scaling – Beginners take the bar from a rack!

Intermediate Option (Int1):

Same as Rx! Power Clean allowed!

Beginner Option (Beg1 & 3):

Same loading if you have a 1RM but from the rack!

If you do not have a 1 RM then use the following loading description as a guide!

21 Front Squats (Light – should be complete in 2-3 sets)
15 Front Squats (Moderately light – should be complete in 3-4 sets)
9 Front Squats (Moderate heavy – should be completed in 3-4 sets)
6 Front Squats (Heavy – should be completed in 2-3 sets)
3 Front Squats (Slightly Heavier – should be completed in 1-2 sets)

then…

2) Scaling:

Intermediate Option (Int1)

Complete the following FT:
120-80-40 DU
12-9-6 Muscle-ups
(Int2 – Banded M-up (P/G); Int3 – Jumping M-up)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

Complete the following FT:
150-100-50 SU
15-12-9 Pull-ups (Purple/Green)
15-12-9 Ring Dips (Black/Purple)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3):

Complete the following FT:
120-80-40 SU
21-15-9 Ring Rows
21-15-9 Push-ups (kneeling)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

HOLIDAY WOD

Complete 200 Airsquats For Time, but EMOM (at the start of every minute) starting at 0 min complete 10 burpees!

Score = Time

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Thank you to everyone who contributed to Gladmann’s Christmas Hamper! He is, as always, extremely grateful! #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).

REMINDER – there is only one class today due to the Public Holiday!
Class is from 9:00 -10:20 with Open Box from 10:20 – 12:00.

You can find our full HOLIDAY SKELETON SCHEDULE AT: https://crossfitalgoa.com/schedule/

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

RX’ED WOD

1) FILTHY FIFTY – 181214 / 170115 / 120111 Demo

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch (61cm) box, 16-kg KB, 45-lb. (20kg) push press, 20-lb. (9.1kg) ball
Women: 20-inch (51cm) box, 12-kg KB, 35-lb. (15kg) push press, 14-lb. (6.3kg) ball

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) FILTHY FIFTY – 181214 / 170115 / 120111 Demo

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people
to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option (Int1)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch (51cm) box, 12-kg KB, 33-lb. (15kg) push press, 14-lb. (6.3kg) ball
Women: 16-inch box, (40.6cm) 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball

TC = 45 min

Score = Time/TC Plus 1 sec/rep missed

Beginner Option (Beg3)
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box (40.6cm), 8-kg KB, 22-lb. (10kg) push press, 10-lb. (4.5kg) ball
Women: 12-inch box (30.5 cm), 4-kg KB, 11-lb. (5kg) push press, 8-lb. (3.6kg) ball

TC = 30 min

Score = Time/TC Plus 1 sec/rep missed

HOLIDAY WOD

CrossFit Algoa’s Holiday FILTHY FIFTY

For time:
50 broad jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)
50 jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)
50 kettlebell swings (find something to deadlift – moderate loading OR do another 50 broad jumps)
50 walking-lunge steps (Beg1/2/3 – 30 airsquats)
50 sit-ups
50 push-ups (Beg 1/2/3 – kneeling PU)
50 Superman’s
50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats
50 burpees
50 double-unders/single-unders

Beg 2/3 (30 reps on each movement)

TC = 45 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Some of our CrossFit Kids… Hannah, Ella, Caleb, Davey, and Lily at our Jingle & Mingle Christmas Party and Prize Giving… munching away!

#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 WODS

1) In Teams of 2, Complete the following 10 Rnds FT of:
2 Rope Climbs (4.5m)
6 Burpee BJO (61cm/51cm)
Rule – while 1 athlete climbs 1 ascent, the other athlete completes 3 Burpee BJO, the athletes switch and then complete 1 Rnd! Each complete 10 Rope Climb and 30 Burpee BJO’s

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Scaling:

On Rope Climbs: – Int1 – Same; Beg1 – 6 Assisted Rope Pull-ups; Beg3 – 4 Sit to Stand Pulls
On BBJO: Int1 – Same; Beg1 – 4 Burpee Step Over 51cm; Beg3 – 3 Burpeesthen…

then…

2) CrossFit HQ WOD (181202/120416)

For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

Scaling
The gymnastics movements between the running require strength, skill and endurance.
Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet.
Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option (Int1)

For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

Beginner Option (Beg1)

For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

TC = 23 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Chat to the coaches concerning our AFL 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 – Our Jingle & Mingle Christmas Party and Prize Giving was an absolute blast!! #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) CrossFit HQ WOD (181130)

Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips

Men: 165 lb. (75kg)
Women: 110 lb. (50kg)

Score = Total Reps

then…

2) Complete 10 Rnds of the following FT:
200 m Run
30 DU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) CrossFit HQ WOD (181130)

Scaling
This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option (Int1)
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 assisted ring dips (B/P – CFA Int1)

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option (Beg1)
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 knee push-ups

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

CrossFit Algoa’s Beg3 – (20kg/10kg) and kneeling Pushups

Score = Total Reps

then…

2)

Intermediate Option (Int1)

Complete 10 Rnds of the following FT:
200 m Run
20 DU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

Beginner Option (Beg1):

Complete 10 Rnds of the following FT:
150 m Run
30 SU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

Beg3:

Complete 10 Rnds of the following FT:
100 m Run
20 SU

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed (10m = 1 Rep)

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 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 – Thank you @tzweintje (Bart) and @lau1907 (Laura) for joining us all the way from the Netherlands! #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) Power Snatch, Cluster 2 – EMOM 10 (Climb to a Max Day)

Score = Load

then…

2) CrossFit HQ WOD (181127)

18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

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) Power Snatch, Cluster 2 – EMOM 10 (Climb to a Max Day)

Score = Load

then…

2) CrossFit HQ WOD (181127)

Scaling
This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on
until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

Intermediate Option (Int1)
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging leg raises

Men: 55 lb. (25kg)
Women: 45 lb. (20kg)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging knee raises

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

Beg3 – (15kg/10kg) and Sit-ups

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch