Featured Image – Tia-Clair Toomey, 2x’s Fittest Women on Earth, on the Choas event at the 2018 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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) Complete 5 Rnds of the following FT:
9 Burpee Muscle-ups
15 Hang Power Cleans (80kg/55kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (32kg/24kg)
6 KB Hang Snatches Left (32kg/24kg)
6 KB Hang Snatches Right (32kg/24kg)
6 KB OH Walking lunges Left (32kg/24kg)
6 KB OH Walking lunges Right (32kg/24kg)

TC = 9 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) Complete 5 Rnds of the following FT:
9 Burpee Jumping Pull-ups
15 Hang Power Cleans (60kg/35kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (20kg/12kg)
6 KB/DB Hang Snatches Left (20kg/12kg)
6 KB/DB Hang Snatches Right (20kg/12kg)
6 KB/DB OH Walking lunges Left (20kg/12kg)
6 KB/DB OH Walking lunges Right (20kg/12kg)

TC = 9 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 – Our Endurade East Cape Champs takes place from 7-9 September 2018. If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course this Saturday (1 Sept) from 10:30-12:30.  Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/

#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)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 DU
400 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

EXTRAS

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

LITE WOD

1)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 Single-Unders
400 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

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 – Our Endurade East Cape Champs takes place from 7-9 September 2018 – catch all the action at The Tramways Building or other venue/s. Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/

#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) CrossFit HQ – 180811

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb. (93kg)
Women: 135 lb. (61kg)

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 Burpee Box Jump Overs in a line (61cm/51cm)
10 Airsquats
100 m Sprint
Then next athlete can only start once the previous athlete has completed the last burpee BJO!

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 1) CrossFit HQ – 180811

Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb. (75kg)
Women: 105 lb. (47kg)

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

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

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 BB Facing Burpee in a line
7 Airsquats
70 m Sprint
Then next athlete can only start once the previous athlete has completed the last BBF burpee!

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

Featured Image – A determined CrossFit Algoa and AFL athlete, Eva Thornton, before taking on the PC event at the 2018 Reebok CrossFit Games! Eva went on to win her age group of 50-54 yrs. (Image courtesy of CrossFit, Inc)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #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) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit HQ WOD – 180812

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

TC = 20 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) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 180812

Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

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 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 – CrossFit Mayhem Freedom (Fittest Team on Earth), and to the right Reebok CrossFit One (12th Place), during the team competition at the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #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) AMRAP 10:
Min 1 – DU
Min 2 – Parallette HSPU (35cm/20cm)

Score = Total Reps

then…

2) Complete 27-21-15 of the following FT:
Cluster (45kg/30kg)
BB Facing Burpees

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) AMRAP 10:
Min 1 – Singles
Min 2 – Deficit (9cm/5cm) Piked Push-ups (Floor)

Score = Total Reps

then…

2) Complete 27-21-15 of the following FT:
Cluster (30kg/20kg)
BB Facing Burpees (step over allowed)

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

Featured Image – Eva Thornton, our very own Fittest Women (50-54 yrs) on Earth, on the Rope and Yoke Event at the 2018 Reebok CrossFit Games!! (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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) Snatch (squat) the following for time:
20 (20kg/15kg)
15 (30kg/20kg or 25% 1RM)
10 (40kg/30kg or 32% 1RM)
8 (60kg/40kg or 48% 1RM)
6 (80kg/52kg or 65% 1RM)
4 (100kg/65kg or 80% 1RM)
2 (110kg/72kg or 90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Groups of 5, AMRAP the following 20 min (4 Rnds):
Min 1 – DB Box Step Overs (61cm/51cm at 30kgx2/20kgx2)
Min 2 – KB Swings (24kg/16kg)
Min 3 – T2B
Min 4 – Push Press (40kg/25kg)
Min 5 – Sandbag Lunges (belly hold) (60kg/40kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Snatch (squat) the following for time:
20 (20kg/15kg)
15 (25% 1RM)
10 (32% 1RM)
8 (48% 1RM)
6 (65% 1RM)
4 (80% 1RM)
2 (90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Groups of 5, AMRAP the following 20 min (4 Rnds):
Min 1 – DB Box Step Overs (61cm/51cm at 20kgx2/10kgx2)
Min 2 – KB Swings (16kg/12kg)
Min 3 – HKR
Min 4 – Push Press (25kg/15kg)
Min 5 – Sandbag Lunges (belly hold) (40kg/30kg)

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

Featured Image – Men’s line-up at the start of the Madison Triplus…a “considerably” fit bunch of individual men at the 2018 Reebok CrossFit Games!! (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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) AMRAP the following for 4 Rnds (12 min):
Min 1 – Muscle-ups
Min 2 – HS Walking (m)
Min 3 – Strict HSPU

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 DU
400 m Run
12 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) AMRAP the following for 4 Rnds (12 min):
Min 1 – Pull-ups (Assisted)
Min 2 – Wall Walks
Min 3 – Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) 5 Rounds for Time of:
80 Singles
400 m Run
12 Burpee Box Step Over (61cm/51cm)

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

Featured Image –  The 2018 Reebok CrossFit Games Podium for Individual Men… 1st Mathew Fraser (USA), 2nd Patrick Vellner (Canada), 3rd Lukas Hogberg (Sweden) (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #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)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (70kg/49kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 m = 1 Rep

EXTRAS

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

LITE WOD

1)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (45kg/30kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 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

Featured Image – Women’s Podium at the 2018 Reebok CrossFit Games – 1st Tia-Clair Toomey (Australia), 2nd Laura Horvath (Hungary), 3rd Katrin Davidsdottir (Iceland) (Image courtesy of CrossFit, Inc.)

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #TooSocial #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) AG CHIPPER – Event 9 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg Class Sub – Run 500m or Legs only Airbike (50 cal)
60 bar-facing burpees
M 4.5-in. (11.43cm) deficit, 225-lb. (102kg) deadlift
F 3-in. (7.62cm) deficit, 155-lb. (70kg) deadlift

* 14-15 / 50+ Divisions do not perform this event (BUT ALL AT CROSSFIT ALGOE COMPLETE THIS IRRESPECTIVE OF AGE, JUST SCALE APPROPRIATELY I.E. SEE LITE).

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CORE COUPLET – Event 10 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

3 rounds for time of:
30 medicine-ball GHD sit-ups
10 sandbag cleans
M 16-17: 20-lb. ball, 150-lb. sandbag
F 35-49: 20-lb. ball, 150-lb. sandbag
(9.1kg and 68kg)

F 16-17: 14-lb. ball, 100-lb. sandbag
F 35-49: 14-lb. ball, 100-lb. sandbag
(6.3kg and 45kg)

Time cap: 12 minutes

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 LITE VARIANT of AG CHIPPER – Event 9 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

30 deficit piked Push-ups (3cm/1.5cm And 61cm/floor)
40 deadlifts (70kg/45kg)
500 m Run
60 burpees

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CrossFit Algoa’s LITE VARIANT of CORE COUPLET – Event 10 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 / 50-59 Divisions

3 rounds for time of:
20 toes-to-bars (HKR)
10 sandbag cleans

M 14-15: 100-lb. sandbag
M 50-59: 100-lb. sandbag
(45kg)
F 14-15: 70-lb. sandbag
F 50-59: 70-lb. sandbag
(32kg)

60+ Divisions
3 rounds for time of:
18 toes-to-bars (HKR)
6 sandbag cleans

M 60+: 100-lb. (45kg) sandbag
F 60+: 70-lb. (32kg) sandbag

Time cap: 12 minutes

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 – Neal Maddox and Dave Levey on the “Jump Finish” Event for the 40-44 year Age Group at the 2018 Reebok CrossFit Games! #CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) ROPE AND YOKE – Event 6 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

300-m run
4 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
3 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
2 rope climbs (6m)
44-ft. (13.41m) yoke carry
300-m run
1 rope climb (6m)
44-ft. (13.41m) yoke carry

M 16-17: 480-lb. (217kg) yoke
M 35-49: 480-lb. (217kg) yoke
F 16-17: 380-lb. (172kg) yoke
F 35-49: 380-lb. (172kg) yoke

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) JUMP FINISH – Event 7 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

16-17 / 35-49 Divisions

5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs
M 16-17: 275-lb. squat, 30-in. box
M 35-39: 275-lb. squat, 30-in. box
M 40-44: 275-lb. squat, 30-in. box
M 45-49: 275-lb. squat, 30-in. box
(124kg and 76cm)
F 16-17: 185-lb. squat, 24-in. box
F 35-39: 185-lb. squat, 24-in. box
F 40-44: 185-lb. squat, 24-in. box
F 45-49: 185-lb. squat, 24-in. box
(84kg and 61cm)

14-15 / 50-54 Divisions

5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs
M 14-15: 245-lb. squat, 30-in. box
M 50-54: 245-lb. squat, 30-in. box
(111kg and 76cm)
F 14-15: 165-lb. squat, 24-in. box
F 50-54: 165-lb. squat, 24-in. box
(75kg and 61cm)

55-59 Division

5 rounds for time of:
3 muscle-ups
3 back squats
Then,
30 box jump-overs
M 55-59: 205-lb. squat, 24-in. box, step-ups allowed
(93kg and 61cm)
F 55-59: 145-lb. squat, 18-in. box, step-ups allowed
(65kg and 45.7cm)

Time cap: 13 minutes

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 LITE VARIANT of ROPE AND YOKE – Event 6 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

14-15 & 50+ Divisions

For time:

300-m run
4 rope climbs (6m) (12 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
3 rope climbs (6m) (9 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
2 rope climbs (6m) (6 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
300-m run
1 rope climb (6m) (3 Rope Pulls – lying to standing)
44-ft. (13.41m) yoke carry
M 14-15: 300-lb. (136kg) yoke
M 50-54: 380-lb. (172kg) yoke
M 55+: 300-lb. (136kg) yoke
F 14-15: 245-lb. (111kg) yoke
F 50-54: 300-lb. (136kg) yoke
F 55+: 245-lb. (111kg) yoke

Time cap: 16 minutes

Score = Time/TC plus 1 sec/rep missed

Then…

2) CrossFit Algoa’s LITE VARIANT of JUMP FINISH – Event 7 AG 2018 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2018)

60+ Men’s Division

5 rounds for time of:
2 muscle-ups (6 Assisted C2B Pull-ups & 6 Bar Dips)
3 back squats
Then,
30 box jump-overs
M 60+: 185-lb. squat, 24-in. box, step-ups allowed
(84kg and 61cm)

60+ Women’s Division

5 rounds for time of:
6 ring pull-ups (6 Assisted C2B Pull-ups & 6 Bar Dips)
3 back squats
Then,
30 box jump-overs
F 60+: 125-lb. squat, 18-in. box, step-ups allowed
(56kg and 45.7cm)

Time cap: 13 minutes

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