Feature Image – Our Speciality Classes run from 8:00-9:00 on Saturday’s until December. In picture is the class working on some snatch virtuosity. This week we will be focusing on the Muscle-up. All levels and abilities will be able to complete the class! See you there!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Strict Ring Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then…

2) CrossFit HQ WOD (181013 / 140712)

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

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) Scaling – Reduce the level of difficulty so that you can complete at least 10 reps unbroken

Intermediate Option:
Strict Ring Dips (asisted) RM – E2ndMo2ndM 10 min

Beginner Option:
Seated Parallette Dips RM – E2ndMo2ndM 10 min

Score = Total Reps

then..

2) CrossFit HQ WOD (181013 / 140712)

Scaling
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

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 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

Feature Image – Our coaches weekend away this past Saturday… some of the lady coaches and wives getting in some real work at Kenton Lagoon!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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 HQ WOD (181014 / 051225)

3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
50 sumo deadlift high pulls
25 pull-ups

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

TC = 25 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 HQ WOD (181014 / 051225)

Scaling
Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

Intermediate Option
3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
40 sumo deadlift high pulls
20 pull-ups

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

Beginner Option
3 rounds for time of:
500-m row or Sub 50 SDHP (16kg/10kg)
20 sumo deadlift high pulls
10 ring rows

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

TC = 25 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

Feature Image – Our coaches weekend away this past Saturday… most of the Coltman and Van Thiel families “tucking in” to an awesome supper!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (120kg/84kg or 70% 1RM)
300 m Run

TC = 8 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) Front Squats 3 (Count sets >75% 1RM) – E2ndMo2ndM for 10 min

Score = Load

then…

2) Scaling – Beginners can take the bar from the rack. Intermediate from the floor!

Intermediate Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (102kg/70kg or 70% 1RM)
300 m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete the following Sprint Chipper FT:
300 m Run
20 Front Squats (70kg/45kg or 70% 1RM)
300 m Run

TC = 8 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

Feature Image – Our coaches weekend away was a blast! Some team building, tough WOD’s, fresh air, sea water, really good food and coffee, as well as great company!! In picture from left after a tough day of WOD’s… Intern coaches Thando and Jesse, Coaches Deane and Dave, and Intern Coaches Les and Iain!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Practice Rope Climbing
(Seated Spanish or X Wrap, Seated Spanish or X Wrap with swing, Seated Spanish or X Wrap with leg assisted rope pull-ups, Next Low climb, Next full climb)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. (4.54m) rope, 50-lb. (22.5kg) dumbbell
Women: 15-ft. (4.54m) rope, 35-lb. (15kg) dumbbell

Score = Total Reps

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

LITE WOD

1)
Intermediate Option – Practice Spanish Wrap (low climb)
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups, Next Low climb)

Beginner Option – Practice Spanish Wrap
(Seated Spanish Wrap, Seated Spanish Wrap with swing, Seated Spanish Wrap with leg assisted rope pull-ups)

Score = For Quality

then…

2) CrossFit HQ WOD (181017)

Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. (7.5kg) dumbbell
Women: 10-lb. (5kg) dumbbell

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 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

Feature Image – The Hero WOD “Dork” – Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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 None today…we resume next week!

RX & LITE WODS

1) The HERO WOD “Dork” – 181010

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees
Men: 16-kg kettelbell
Women: 12-kg kettlebell

TC = 30 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 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

Feature Image – We are inviting anyone keen to make a serious change not only to their physical appearance but also to their overall health and fitness! We are accepting applicants for our 2018 SUMMER TRANSFORMATION CHALLENGE – if you are serious about applying, click on this link… https://crossfitalgoa.com/transformation-challenge/ and complete the form to apply!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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 October Challenge

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Cleans 21-15-9-3 FT (60kg/100kg/120kg/140kg // 40kg/70kg/84kg/98kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

CrossFit Algoa’s October Challenge

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling – use your % of 1RM if your clean is less than 155kg/107kg

Intermediate Option and Beginner Options
Cleans 21-15-9-3 FT
(Loadings – 40% / 62.5% / 75% / 87.5%)

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

Feature Image – Members…Keen to do our 6 Week Summer Transformation Challenge? Go see the email we sent yesterday and enter ASAP to book your spot! Places limited so get booking!!

#CrossFitAlgoaTransformationChallenge #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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- Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Complete 5 RFT of:
15 STOH (75kg/50kg)
400 m Run

TC = 17 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 Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Scaling – Use a loading so that you can complete each Round of STOH in a min of 2 sets.

Intermediate Option
Complete 5 RFT of:
15 STOH (65kg/45kg)
400 m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option

Complete 5 RFT of:
15 STOH (45kg/30kg)
300m Run

TC = 17 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 – Designated “Braai Master’s”, Slade and Sam working their magic on the “Skottlebraai’s” this past weekend!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Complete 3 RFT of:
100 DU
10 Power Snatch (75kg/52kg)
20 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds (10 min) of the following For Max Hold Times:
30 sec to accumulate max time L-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (flat back)
30 sec Rest/Transition

Score = Total Hold Time

EXTRAS

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

LITE WOD

1) Intermediate Option
Complete 3 RFT of:
70 DU
10 Power Snatch (60kg/43kg)
12 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 3 RFT of:
100 SU
10 Power Snatch (40kg/25kg)
5 Wall Walks (further scaling – 30 m Bear Walk)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option

Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Tuck-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (hallow body)
30 sec Rest/Transition

Score = Total Hold Time

Beginner Option
Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Neutral hold (parallette bars)
30 sec Rest/Transition
30 sec to accumulate max time Front Bridge hold
30 sec Rest/Transition

Score = Total Hold 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 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

Feature Image – Saturday Class before the “Skottlebraai” this past weekend!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Tut – loading load and time scores on Itensity whiteboard

then…

2) Thrusters 3 (>70% 1RM) – EMOM 10

Score = Max Load (kg)

then…

3) A heavier C2B Fran – 21-15-9 of:
Thrusters (50kg/35kg)
C2B Pull-ups

Into…

Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

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) Tut – see above

2) Thrusters 3 (>70% 1 RM) – EMOM 10

Score = Max Load (kg)

then…

3) Scaling – choose loads and a degree of difficulty so that you can complete each Rnd in 1-3 sets.

Intermediate Option
Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

Into…

A shorter Fran – 15-12-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
A scaled Fran – 21-15-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

Into…

A shorter scaled Fran – 15-12-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

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 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 – “Skottlebraai” in full swing at CrossFit Algoa this past Saturday! Fun Times!!!!! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Reminder – A new evening class schedule from tonight! Monday through to Thursday we now have 16:30; 17:30 and 18:30 Classes!! Remember to book at algoa.itensityonline.com

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

RX’ED WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
100 DU
50 m Burpee Broad Jump

Score = Total Reps
350 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

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

LITE WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) Intermediate Option
AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
80 DU
50 m Burpee Broad Jump

Score = Total Reps
330 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

Beginner Option
AMRAP 20:
600 m Run
600 m Row or 60 SDHP (16kg/10kg)
60 SU
30 m Burpee Broad Jump

Score = Total Reps
210 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 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 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