Featured Image – Remember 17:00 tonight…our Box Broadcasting of the 2018 Reebok CrossFit Games… watch Dave, Eva and a whole bunch of really fit people do some real work! Our very own “Sweet & Strong” blend of coffee from Urban Espress will be on sale!

#CrossFitGames #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD’s

1) Clean (squat) and Jerk (split) – EMOM 10 complete a single at 70-75% 1RM

Score = Load

then…

2) In Teams of 4, complete the following FT:
100 Synchro DB Snatches (35kg/25kg) (In M/F Pairs – i.e. A total of 50 reps for Athlete F1 and M1)
80 Synchro T2B (In M/F Pairs – i.e. A total of 40 reps for Athlete F1 and M1)
60 Synchro Fat Bar Thrusters (40kg/30kg) (In M/F Pairs – i.e. A total of 30 reps for Athlete F1 and M1)
40 Synchro BB Facing Burpees (All 4 working at once and synchronised on lie down)

LITE – DB 20kgx1/10kgx1)/ (Fat Bar 25kg/15kg) / Hanging Knee Raises / Burpee Step Over BB

Score = Time

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. ENTRIES ARE EXTENDED UNTIL 10 AUGUST 2018 – so get your last minute entries in!! Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) EMOM for 10 min – 15 m HS Walk

Score = Distance out of 150 m

then…

2) AMRAP the following for 12 min…

1 Rnd of “DT” (BB – 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
into…
2 Rnds of C2B “Cindy”:
5 C2B Pull-ups
10 Push-ups
15 Airsquats
into…
3 Burpee Box Jump Overs (76cm/61cm)

Score = Total Reps

EXTRAS

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

LITE WOD

1) EMOM for 10 min – 5 Wall Walks
Further Scaling – 20-25 m Bear Walk OR Half Wall Walks OR 45 Same Side Hip Touches

Score = Distance in meters (1 Wall walk is 3 m; Half a Wall walk is 1.5m; 3x SS Hip Touches is 1 m)

then…

2) AMRAP the following for 12 min…

1 Rnd of CrossFit Algoa’s LITE “DT” (BB – 45kg/30kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
into…
2 Rnds of CrossFit Algoa’s LITE “Cindy”:
5 Pull-ups (assisted)
10 Push-ups (Kneeling)
15 Airsquats
into…
3 BB Facing Burpees (INT – can do BBJO 61cm/51cm)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Reminder to get the Box this Saturday at 17:00 to support Dave and Eva, and watch the 2018 Reebok CrossFit Games! Seeabove for more details! #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete 5 Rnds of the following:
15 Strict Ring Dips
30 sec Accumulative Neutral Hold (Rings)
Rest 1 min

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

then…

2) CrossFit HQ WOD (180619)

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

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) Complete 5 Rnds of the following:
15 Ring/Bar Dips (assisted)
20 sec Accumulative Neutral Hold (Rings w bands)
Rest 1 min

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

Further Scaling – Seated Parallette Dips and 30 sec Top Hold on Seated Parallette Dips (i.e. Hold top position)

then…

2) CrossFit HQ WOD (180619) – Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

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

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Best of luck to Dave and Eva who start with their bid to be the Fittest on Earth, in their respective age groups, at the 2018 Reebok CrossFit Games! Also best of luck to Cape CrossFit Wolfpack (@capecrossfitwolfpack @capecrossfit) and CrossFit PBM (@crossfitpbm @pbm_unite) who represent South Africa and Africa in the Team Division of the 2018 Reebok CrossFit Games!! Go Bokke go!!!!!

#RoadToTheGames #TeamSouthAfrica #ProudlySouthAfrican #CrossFitGames #CrossFitAlgoa #CapeCrossFit #CCFWolfpack #CrossFitPBM #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Power Clean and Push Jerk – Complete a Double E2ndMo2ndM for 12 min (6 Rnds – Max Day)
(Start your first Rnd on 75% 1RM)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
10 Hang Power Clean and Push Jerk (60kg/40kg)
400 m Run
20 C2B Pull-ups

TC = 22 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 and Push Jerk – Complete a Double E2ndMo2ndM for 12 min (6 Rnds – Max Day)
(Start your first Rnd on 75% 1RM)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
10 Hang Power Clean and Push Jerk (40kg/25kg)
400 m Run
20 Pull-ups (assisted)

TC = 22 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dave  (@daveleveysa) got chatting to the 2nd Fittest Man in 2017, the “Professor” Brent Fikowski (@fikowski) at the Reebok CrossFit Games in Madison, USA. Best of luck to Brent for his CrossFit Games performance this week!

#reebok #reeboksa #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Squat Con – Front Squat 1:

For Time:
1 x 10 (70% 1RM)
Rest 2 min
1 x 20 (60% 1RM)
Rest 3 min
1 x 30 (50% 1RM)

Score = Time

then…

2) CrossFit HQ WOD – 180722

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. (4.57m) rope

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Squat Con – Front Squat 1:

For Time:
1 x 10 (70% 1RM)
Rest 2 min
1 x 20 (60% 1RM)
Rest 3 min
1 x 30 (50% 1RM)

Score = Time (note loads)

Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. (4.57m) rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope climb, lying to standing

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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 CrossFit Algoa benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 9 years ago! Shirley was born on the 23 July and passed away on June 23rd 2007. She will always be remembered for her caring & loving nature! Shirley in shot during her brave fight against cancer!

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD’s

1) Snatch (squat) – EMOM 10 (Climb to a Max Day)
NB – Start at 70% 1RM

Score = Load

then…

2) A CrossFit Algoa benchmark “Girl” WOD….SHIRLEY

“Shirley” – for Time:
21 Snatch (50kg/30kg)
21 C2B Pull-up’s
21 m HS Walk
15 Snatch (50kg/30kg)
15 C2B Pull-up’s
15 m HS Walk
9 Snatch (50kg/30kg)
9 C2B Pull-up’s
9 m HS Walk

NB – Squat Snatch

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) Snatch (squat) – EMOM 10 (Climb to a Max Day)
*Power Snatch, OHS allowed

Score = Load

then…

2) A CrossFit Algoa’s LITE VARIANT of the benchmark “Girl” WOD….SHIRLEY

“Shirley” – For Time:
21 Snatch (30kg/20kg)
21 Pull-up’s (assisted)
42 m Bear Walk (INT – 7 Wall Walks)
15 Snatch (30kg/20kg)
15 Pull-up’s (assisted)
30 m Bear Walk (INT – 5 Wall Walks)
9 Snatch (30kg/20kg)
9 Pull-up’s (assisted)
18 m Bear Walk (INT – 3 Wall Walks)

NB – Power Snatch, OHS allowed
INT (40kg/25kg) and (C2B – assisted)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Just a few days until the 2018 Reebok CrossFit Games Starts – come join us on Saturday 4 August at 16:00 to watch Dave/Eva and some other events! Bring your own eats and drinks…our very own Sweet and Strong Coffee will be on sale to keep you warm!!
@natrefphoto #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames#fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD’s

1) In Teams of 2, AMRAP the following for 20 minutes (1 Athlete works at a time):
50 DB Snatches (32kg/25kg)
40 DB Box Step-overs (61cm/51cm and 32kgx2/25kgx2)
30 Muscle-ups

Score = Total Reps

then precisely 3 min of rest into…

2) In groups of 2 complete 150 T2B FT – 1 athlete works at a time but everytime you come off the bar complete 5 target burpees!
NB – target burpees – burpee ends as both hands touch the bar above your head

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – DON’T MISS OUT! The 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are still open to all and registration commenced on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) CrossFit HQ WOD – 180221 (170707)

8 rounds for time of:
Run 400 meters
Rest 90 seconds

TC = 30 min

Score = Total Time/TC plus 1 sec/rep missed
1 Rep = 10 m

then…

2) AMRAP 8 min of:
10 (5e) Turkish Sit-up
4 (2e) Turkish Get-Ups
20 sec L-Sit Hold (accumulate 20 sec’s)

Score = Total Reps
1 sec = 1 rep on the L-sit hold

EXTRAS

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

LITE WOD

1) Scaling
Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance.

Intermediate Option
Athletes can complete this workout as prescribed.

Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds

TC = 30 min

Score = Total Time/TC plus 1 sec/rep missed
1 Rep = 10 m

then…

2) AMRAP 8 min of:
10 (5e) Turkish Sit-up
4 (2e) Turkish Get-Ups
20 sec L-Sit Hold (accumulate 20 sec’s)

Score = Total Reps
1 sec = 1 rep on the L-sit hold

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Dave and Eva in Chicago, USA, getting in a little active recovery run and swim as they head into their final week of preparation for the 2018 Reebok CrossFit Games in Madison, Wisconsin from 1 – 5 August 2018.

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Strict HSPU’s RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps
RM – 1 attempt for a max number of reps in a 2 min window (no breaking)

then…

2) CrossFit HQ WOD – 180714 (150304)

4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
25 GHD sit-ups

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

Class Sub – Weighted Sit-ups (20kg/10kg on chest)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Piked Push-ups (feet – 61cm/floor) RM – E2ndMon2ndM for 10 min (5 Rnds)
RM – 1 attemp for a max number of reps in a 2 min window (no breaking)

Score = Total Reps

then…

2) Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
15 GHD sit-ups

Men: 115 lb. (52kg)
Women: 75 lb. (34kg)

Class Sub – Weighted Sit-ups (15kg/5kg on chest)

Beginner Option
4 rounds for time of:
50-ft. (15.24m) overhead walking lunge
20 sit-ups

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

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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 HERO WOD – Hotshots 19 (On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Through the amazing generosity of the CrossFit community, the CrossFit Foundation has raised a total of $336,632.50 (as of the four-year anniversary of the tragedy) to support the families of these lost heroes. We thank every affiliate and individual who participated in the Hotshots 19 memorial workout and contributed support. One-hundred percent of your donations were distributed to the Hotshots families. https://journal.crossfit.com/article/the-19)

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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WODs

1) HERO WOD – Hotshots 19 – 180629 (130831) (https://journal.crossfit.com/article/the-19)

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

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

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. (52kg) clean
Women: 75-lb. (34kg) clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

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

TC = 40 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch