Feature Image – Thando on Rope climbs while Don and Coach Anje watch on! Double “Karen” and 30 Rope Climbs for time proved to be FUN!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – C2B Pull-ups
2nd 20 sec – Deficit HSPU (15cm/9cm)
3rd 20 sec – Ring Dips

Score = Total Reps

then…

2) Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
BB – competitors see upscaled AFL Comp WOD!

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

LITE WOD

1) Scaling – A large amount of local fatigue will occur…choose a skill and strength level with which you can keep working for at least 15 sec’s of the 20 sec.

Intermediate Option (Int1):

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups
2nd 20 sec – HSPU (Floor/1 Abmat)
3rd 20 sec – Ring Dips (Black/Purple)

Score = Total Reps

Beginner Option (Beg1):

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Pull-ups (Purple/Green)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Seated Parallette Dips (legs straight)

Score = Total Reps

TC Challenge Members (Beg3)

1) Mixed Tabata of the following for 12 min (24 Rnds):
1st 20 sec – Ring Rows (kipping)
2nd 20 sec – Piked Push-ups (floor/kneeling)
3rd 20 sec – Push-ups (floor/kneeling)

Score = Total Reps

then…

2) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Intermediate Option (Int1):

Complete 5 Rnds of the following FT:
20 Airsquats
20 Hallow Rocks
20 Hallow Arch Rocks
20 Alternate Jumping Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

Complete 5 Rnds of the following FT:
15 Airsquats
15 Hallow Rock lifts
15 Hallow Arch lifts
15 Alternating Lunges

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

Complete 5 Rnds of the following FT:
12 Airsquats
12 Hallow Crunches
12 Kneeling – Opp arm & leg lift
12 Alternating Lunges

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Roxy and Eva about to start with some Strength Endurance running work on our AFL Competitors Training Program!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

SPECIALITY CLASS

8:00 – 9:00 The Jerk

RX & LITE WODS

1) Double “Karen” – 300 Wall Ball shots FT

Men: 9.1kg to 3.05m target
Women: 6.3kg to 2.75m target

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling
This classic benchmark contains a high volume of a light weightlifting movement.
Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate Option (Int1)

The Girl WOD “Karen”

For time:
150 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target
Compare to 170105/181103

Beginner Option (Beg1)

For time:
100 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target

TC Member Option (Beg3)

For time:
80 wall-ball shots

Men: 6.3kg ball to 3.05m target
Women: 4.5kg ball to 2.75m target

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

5 min rest into…

2) 30 Rope Climbs (4.5m) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Choose a skill level that you are comfortable and safe with!

Intermediate (Int1) Option
20 Rope Climbs (4.1m) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option
50 Rope Pulls – lying to standing (legs straight) FT

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

40 Rope Pulls – lying to standing (leg assisted) FT

TC = 15 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

Feature Image – BOOM!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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) Clean (power), Push Press 1, Push Jerk 2, Split Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

then…

2) AMRAP the following for 7 min:
1 Clean (any)
1 Push Press
2 Push Jerks
3 Split Jerks

(BB – 60kg/40kg)

Score = Total Reps
NB – 7 Reps/Rnd

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling – Experienced lifters can try for a PR in the later sets for this complex.
If you are not comfortable performing Push Jerks and Split jerks, add a few reps to each set and drill your mechanics. For Beginners scale to the easier movements as indicatd below!

2) Intermediate Option (Int1):

Clean (power), Push Press 1, Push Jerk 2, Split Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

Beginner Option (Beg1):

Clean (power), Push Press 3, Push Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

TC Member Option (Beg1):

Clean (power), Push Press 6 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

then…

2)
Intermediate Option (Int1):

AMRAP the following for 7 min:
1 Clean (any)
1 Push Press
2 Push Jerks
3 Split Jerks

(BB – 50kg/35kg)

Beginner Option (Beg1):

AMRAP the following for 7 min:
1 Clean (any)
3 Push Press
3 Push Jerks

(BB – 30kg/20kg)

TC Member Option (Beg1):

AMRAP the following for 7 min:
3 Clean (any)
4 Push Press

(BB – 25kg/15kg)

Score = Total Reps
NB – 7 Reps/Rnd

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Coach Sam coaching the class through some Hang Squat Clean drills!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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) Back Squat 10-5-5-3-3-3-1-3-3-5-5-10

Score = Sum of heaviest loads used for any 1-3-5-10 set

then…

2) Complete 3 Rnds for time of:
1km Row (sub w 100 SDHP 20kg/13kg)
30 m HS Walk

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) Back Squat 10-5-5-3-3-3-1-3-3-5-5-10

Score = Sum of heaviest loads used for any 1-3-5-10 set

then…

2)
Intermediate (Int1) Option

Complete 3 Rnds for time of:
1km Row (sub w 100 SDHP 20kg/13kg)
20 m HS Walk

NB – HS Walk Sub 6 Wall Walks (Int2)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option

Complete 3 Rnds of the following for time:
800m Row (sub w 80 SDHP 16kg/12kg)
30 m Bear Walk (Straight Arms/legs)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

Complete 3 Rnds of the following for time:
800m Row (sub w 80 SDHP 12kg/5-8kg)
20 m Bear Walk (Bent Arms/legs)

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – What is your Exercise Prescription? Ours is #CrossFit!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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) 2 Hang Squat Cleans (Count sets >70% 1 RM) – EMOM for 10 min

Score = Max Load

then…

2) Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees
2-4-6-8-10- etc… HSPU
2-4-6-8-10- etc… Hang Squat Cleans (70kg/48kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) 2 Hang Squat Cleans (Count sets >70% 1 RM) – EMOM for 10 min
Beginner and TC Options – allowed Hang Power Clean, Front Squat

Score = Max Load

then…

2)
Intermediate Option (Int1):

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees
2-4-6-8-10- etc… HSPU (Ladies – 1 abmat Riser)
2-4-6-8-10- etc… Hang Squat Cleans (55kg/35kg)

Score = Total Reps

Beginner Option (Beg1)

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees (step up/down/over)
2-4-6-8-10- etc… Piked HSPU (Floor/kneeling)
2-4-6-8-10- etc… Hang Squat Cleans (30kg/20kg)

Score = Total Reps

TC Member Option (Beg3)

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… Burpees
2-4-6-8-10- etc… Push-ups (Toes/floor)
2-4-6-8-10- etc… Hang Squat Cleans (20kg/10kg)

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – The October Challenge Results – Max Unbroken Pull-ups (Rx); Max Assisted Unbroken Pull-ups (Int); Max Unbroken Ring Rows. Results coming soon!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1a) Practice Kipping Pull-ups

Score = For Quality

1b) C2B Pull-ups – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

then…

2) CrossFit HQ WOD (181107)

21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. (61kg) OHS, 30-in. (76cm) box
Women: 95-lb. (43kg) OHS, 24-in. (61cm) box

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

1a) Practice Kipping Pull-ups
TC – Members Practice Kipping Ring Rows!
Score = For Quality

1b) Intermediate Option (Int1):
Pull-ups – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

Beginner Option (Beg 1):
Pull-ups (Purple/Green) – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

TC Members Option (Beg 3):
Ring Rows (kipping) – E2ndMO2ndM for 8 min (4 Rnds) RM

Score = Total Reps

then…

2) Scaling
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.

Intermediate Option (Int1)
21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 115-lb. (52kg) OHS, 30-in. (76cm) box
Women: 75-lb. (34kg) OHS, 24-in. (61cm) box

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 65-lb. (30kg) OHS, 24-in. (61cm) box
Women: 45-lb. (20kg) OHS, 20-in. (51cm) box

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s TC Member Option (Beg3)

15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 20kg OHS, 40 cm box
Women: 12kg OHS, 40 cm box

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Okkert, Thando, Bob and Jemima on some light Squat Cleans! Fun in the Sun on a Saturday!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #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) This is the last day for the Transformation Challenge members to finish any of the testing that was missed last week! Tests 1 – 4 (i.e. FiCTOQ events and the November Challenge)
Only the T/Challenge Members need to complete Tests 1 – 4!

for the rest…

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 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) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Intermediate Option (Int1):

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

1) Complete 5 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

1) Complete 4 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

TC = 30 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 place 3rd in the Mens 40-44 yrs at this years 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 – Bjorn warming up to hit FiCTOQ 2, our 2nd Benchmark Test for our Summer Transformation Challenge! Remember to get your Testing in ASAP!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

SPECIALITY CLASS

8:00 – 9:00 The Handstand & Strict Handstand Push-up

RX & LITE WODS

1) Those who missed any of the Tests 1-4 (i.e. I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / NOV Challenge) please test today!

or if you have completed everything…

2) In Teams of 4:
100 Synchro Ground to OH (50kg/30kg) in M/F Pairs
100 Synchro T2B in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Indviduals time)

Intermediate (Int1) Option

In Teams of 4:
100 Synchro Ground to OH (40kg/25kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Individuals time)

Beginner (Beg1) Option

In Teams of 4:
100 Synchro Ground to OH (30kg/20kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
70 Synchro Airsquats (All 4 synchro)
800 m Run (individuals can run ahead)

Score = Time (Indviduals time)

TC Members (Beg3) Option

In Teams of 4:
100 Synchro Ground to OH (20kg/12kg) in M/F Pairs
100 Synchro Sit-ups in M/F Pairs
50 Synchro Airsquats (All 4 synchro)
600 m Run (individuals can run ahead)

Score = Time (Indviduals time)

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – All the FiCT Online Qualifyer workouts! Reminder to get these tested this week as we will be using these as benchmarks for our Transformation Challenge Members, as well as for all our Box Members!

#FittestinCapeTown #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

Those who missed Monday and / Tuesday’s and / Wednesday’s Test/s complete these today… This is for both Transformation Challengers and Non-Challengers.

I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B

For the rest…complete TEST 4 today our November Challenge …

1) CrossFit Algoa’s Nov Challenge

RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.

Score = Total Reps

then…

2) Complete Any testing missed including the Test 4 (above)

If you have completed everything then complete the following…

Complete 5 Rnds of the following FT:
10 Thrusters (50kg/30kg)
20 m HS Walk

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 Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2) Complete Any testing missed including the Test 4 (above)

If you have completed everything then complete the following…

Intermediate (Int1) Option

Complete 5 Rnds of the following FT:
10 Thrusters (40kg/25kg)
10 m HS Walk OR 3 Wall Walks

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option

Complete 5 Rnds of the following FT:
10 Thrusters (25kg/15kg)
20 m Bear Walk (straight arms and legs)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

Complete 5 Rnds of the following FT:
10 Thrusters (20kg/10kg)
10 m Bear Walk (straight arms and legs)

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 place 3rd in the Mens 40-44 yrs at this years 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