Feature Image – Repost from @CrossFitGames… Hot off the press The Rough ‘n’ Raw extended cut (extra 36 min) of The Redeemed and The Dominant is up now exclusively in the @CrossFit Journal!

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

1) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 20kg/13kg)
25 handstand push-ups

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups
2nd 20 sec: Box Jump Overs (61cm/51cm)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Option
2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 16kg/10kg)
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups (assisted)
2nd 20 sec: BB Jump Overs

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 – Our Fittest 50-54 year old Women in the World, Eva Thornton, judges at our 2018 East Cape Champs as Angeline accurately covers the event on facebook live! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

*Official weight recorded in pounds

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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

LITE WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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 – One of the Men’s Rx heats on the “Humewood Closeout” at our 2018 Endurade East Cape Champs (EECC)! In picture are the athletes at the start of the first part of this event, a 300m beach shuttle sprint for time! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WODS

1) Complete 5 Rounds of the following FT:
800m Run
10 Snatches (squat) (60kg/40kg) LITE (40kg/25kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Work on any weaknesses with the remaining time
(Chat to the coaches for direction)

Score = For Quality

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 – All set-up for the spectacular Double-Under Snatch event at our 2018 Endurade East Cape Champs (EECC)! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

Score = Time

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
30 Assisted Muscle-ups (Banded or Jumping)
…But EMOM complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

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 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 – Iain on the “What a Yoke!” Event at our 2018 Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)

21-15-9 reps for time of:

Synchronized pull-ups
Synchronized deadlifts

M 225 lb.
F 155 lb.

Time cap: 45 min.
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)

then…

2) CrossFit HQ WOD (180909 / 120710)

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

NB – 15 Feet = 4.57 m

TC = 14 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) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)

21-15-9 reps for time of:

Synchronized jumping pull-ups
Synchronized deadlifts

M 135 lb.
F 95 lb.

Time cap: 45 min.
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)

then…

2) CrossFit HQ WOD (180909 / 120710)

Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

NB – 15 Feet = 4.57 m

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

TC = 14 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 – Marco and Rochelle getting prepped for some synchro Clean and Jerks as Jemima and Tim hang from the bar at our 2018 Endurade East Cape Champs! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 2 (https://games.crossfit.com/workouts/teamseries/2018)

For time:

20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 185/125 lb.
20 synchronized squat cleans, 225/155 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Score = Time/TC plus 1sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (35kg/25kg)
21-15-9 Strict T2B

TC = 12 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) Teams of M/M or F/F or M/F – Team Series Event 2 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Teams – For time:

20 synchronized squat cleans, 95/65 lb.
20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 155/105 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Score = Time/TC plus 1sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (20kg/10kg)
21-15-9 Strict Knees to Chest

TC = 12 min

Score = Time/TC plus 1 sec/repm 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 – Happy Heritage Day! Wilma and Don on some tough Box Step Overs at our 2018 Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

Reminder – there will only be 1 class today at 9:00. There will be Open Box from 10:30-12:00 after the class!

RX’ED WOD

1) Teams of M/M or F/F or M/F – Team Series Event 1 (https://games.crossfit.com/workouts/teamseries/2018)

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Score = Total Reps

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (10kg/6.3kg – share as need be)
20 m Synchro HS Walk
50 Double Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro HS Walk, Start together – 1st to finish must wait for 2nd to finish before moving on. 1 Athlete can assist by doing a max of 12 m of the other athletes HS walk
3) DU – start at same time, wait for last athlete

TC = 21 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) Team Series Event 1

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (6.3kg/4.5kg – share as need be)
6 Synchro Wall Walks
50 Single Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro Wall Walk, Start each rep together – 1st to finish must wait for 2nd to finish before moving on to 2nd rep. 1 Athlete can assist by doing a max of 1 extra wall walk
3) SU – start at same time, wait for last athlete

TC = 21 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 – Rob de Lange (Mvt Lab) on handstand push-ups in the “Call a Friend” event at our 2018 Endurade East Cape Champs (EECC)! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WODS

1) Events 7 & 8 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

RX – Event 7 & 8 – The Final “Itensity”
*If alone – do as is but complete 5 Rope climbs for both 7 and 8

RX Event 7 – FT (M1/F1):
21 Synchro Fat Bar OHS (45kg)/Men’s BB (30kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

RX Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (55kg)/ Men’s BB (40kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) HS Walk (alternating) *Must alternate when fail or when finish 1 length of 9 m

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

INT – Event 7 & 8 – The Final “Itensity”

INT Event 7 -FT (M1/F1):
21 Synchro Fat Bar OHS (40kg)/Men’s BB (22kg)
9 Rope Climbs (3m) – leg assisted
18 m (2x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

INT Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (50kg)/ Men’s BB (25kg)
9 Rope Climbs (3m) – legless men/leg assisted women
18 m (2x9m) HS Walk (alternating)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 7 & 8 – The Final “Itensity”

SCALED Event 7 -FT (M1/F1):
21 Synchro OHS (20kg)/BB OHS (15kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
18 m (2x9m) Synchro Sandbag lunges (40kg/30kg)
TC = 5 min 30 sec

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

SCALED Event 8 – FT (M2/F2):
21 Synchro Hang Power Cleans (30kg)/ BB (20kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
36 m (4 x 9 m) Synchro Bear Crawl

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

then…

2) In teams of 3, AMRAP the following for 12 minutes:
Station 1 – 40 m Belly Carry Sandbag Walk (60kg/40kg) LITE (40kg/30kg)
Station 2 – AMRAP Push-ups LITE (toes/kneeling)
Station 3 – AMRAP BB Facing Burpees LITE (Burpees, step-up, step-down)
Station 1 calls the changeover for the Team.

Score = Total Reps Plus meters walked

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 – Don, Wilma, Hannah, Alwyn (filling in for an injured Willie), one of our CrossFit Algoa Teams “The Fit…The Fat and The Elderly” at our 2018 Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

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

RX WOD

1) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – HS Walk (m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (270kg/180kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – Wall Walks (1 Rep = 3 m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (180kg/90kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

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