Featured Image – Brent Fikowski, 2nd Fittest Male on Earth in 2018! A digital Event Guide for the 2018 Reebok CrossFit Games is now available on Apple and Google Play. Download it today. Go to the @crossfitgames instagram page to find the link in their Bio! Image and details courtesy of CrossFit, Inc.
#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) Back Squat 5-5-5-5-5 (count sets >70% 1 RM)

Score = Load

then…

2) AMRAP 7:
10 DB Step Overs (61cm/51cm with 35kgx2/25kgx2)
10 Burpee BJO (61cm/51cm)

NB – use KB’s in class if not enough DB’s and share boxes if needed

Score = Total Reps

EXTRAS WOD

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

LITE WOD

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

Score = Load

then…

2) AMRAP 7:
10 DB Step Overs (61cm/51cm with 20kgx2/10kgx2)
10 Burpee Step Over (61cm/51cm)

NB – use KB’s in class if not enough DB’s and share boxes if needed

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 – Some partner burpees for FUN! Always fun doing some burpees and even more fun doing them in a team!!
#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’s

1) AMRAP the the following for 15 minutes:
1st Min – Strict Pull-ups
2nd Min – Strict Ring Dips
3rd Min – L-Sit (sec)

Score = Total Reps plus seconds

then…

2) Complete 5 Rnds for time of:
400 m Run
3 Rope Climbs (4.5 m)

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’s

1) AMRAP the the following for 15 minutes:
1st Min – Strict Pull-ups (assisted)
2nd Min – Strict Bar Dips (assisted)
3rd Min – Tuck-Sit (sec)

Score = Total Reps plus seconds
NB – further scaling Ring Rows / Seated Parallette Dips / Front Bridge

then…

2) Complete 5 Rnds for time of:
400 m Run
9 Rope Pulls – Lying to standing

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 – Some of last years entrants and helpers…DON’T MISS OUT! There is still time to enter!! 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. 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 and LITE WOD’s

1) CrossFit HQ WOD (180711 and 151204)

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. (25kg) dumbbell
Women: 40-lb. (18kg) dumbbell

Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (9kg) dumbbell

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

Men: 20-lb. (9kg) dumbbell
Women: 15-lb. (7kg) dumbbell

(Further scaling – Jumping knee Up Pull-ups OR 10 Ring Rows and 15 sec Tuck Sit hold)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In groups of 5 partner Burpee Jump over – AMRAP 5 min
LITE – Burpee step-over

Score = Total Reps

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. 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) Tabata the following with a BB set at 30kg/22kg:

a) Power Snatch

Rest 1 min

b) Clean (power) and Jerk (push)

Rest 1 min

c) Hang Power Snatch

Rest 1 min

d) Hang Squat Clean

Rest 1 min

e) Thruster

Score = Total Reps

EXTRAS

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

LITE WOD

1) Tabata the following with a BB set at 22kg/15kg:

a) Power Snatch

Rest 1 min

b) Clean (power) and Jerk (push)

Rest 1 min

c) Hang Power Snatch

Rest 1 min

d) Hang Squat Clean

Rest 1 min

e) Thruster

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 – Coach Deane putting in some good old grunt work on some sled (tyre) drags to improve his physical work capacity (i.e. FITNESS)!! (Image courtesy of his instagram account @coach_deanecf )

#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) Power Clean and 3 Split Jerks – E90sOn90s climb to a Max Day for 12 min (8 sets)

Score = Load

then…

2) AMRAP the following for 16 min:

500 m Row (or 50 SDHP 20/13kg)
30 C2B Pull-ups
10 Push-ups

Score = Total Reps

NB – 500 m = 50 Reps
90 Reps/Rnd

EXTRAS WOD

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

“LITE” WOD

1) Power Clean and 3 Push Jerks – E90sOn90s climb to a Max Day for 12 min (8 sets)

Score = Load

then…

2) AMRAP the following for 16 min:

500 m Row (or 50 SDHP 16/10kg)
30 Pull-ups (assisted)
10 Push-ups (floor/kneeling)

Score = Total Reps

NB – 500 m = 50 Reps
90 Reps/Rnd

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa 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 – Thando, Sarah and Okkert looking super smart at our “Evening with the Box Stars” Fundraiser to get Dave and Eva to the 2018 Reebok CrossFit Games!

#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) AMRAP the following for 12 minutes:
200 DU
60 BB Facing Burpees
30 OHS (75kg/52kg)

Score = Total Reps

then…

2) Complete 4 Rnds of the following FT:
25 T2B
25 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep (or per sec missed)

EXTRAS

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

LITE WOD

1) AMRAP the following for 12 minutes:
200 SU
60 BB Facing Burpees (step up/down, step over)
30 OHS (50kg/30kg)

Score = Total Reps

then…

2) Complete 4 Rnds of the following FT:
25 HKR
8 Wall Walks (or 37.5 m Bear Crawl)

TC = 10 min

Score = Time/TC plus 1 sec/rep (or per sec 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 – Another formal congrats t0 Coach Deane for passing his Certified CrossFit Trainer (CCFT) examination last week on his very first attempt!! Coach Deane is obviously super talented…here he is on his his Handstand Walking ramp, made to the exact specs of the CrossFit Games Regionals ramp! He made this ramp during his study breaks last week, while studying for his CCFT exam!!
#CrossFitTraining #CCFT #certifiedcrossfittrainer #Level3 ##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) Front Squat 3-2-2-2-1-1-1-1

Score = Sum of all your Loads

then…

2) Climb the following Ladder for 9 min:
3-6-9-12-15-18-21-24 etc… of Hang Squat Clean (61kg/43kg)
1-2-3-4-5-6-7-8-9-10 etc… of Bar Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Front Squat 3-2-2-2-1-1-1-1

Score = Sum of all your Loads

then…

2) Climb the following Ladder for 9 min:
3-6-9-12-15-18-21-24 etc… of *Hang Squat Clean (40kg/25kg)
1-2-3-4-5-6-7-8-9-10 etc… of Pull-ups and Push-ups (i.e. 1 Pull-ups, 1 Push-ups)

Score = Total Reps
(NB – Intermediate can do feet on wall Bar M-up or Banded M-up)

*Hang Squat Clean – Hang Power Clean, Front Squat allowed

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 – Our “Evening at the Box” Fundraiser Event was literally a blast!!! Christo (@ChristoFireNinja from Flameburst) entertaining in shot! A massive thank you to everyone who made this event possible…from attending, through to sponsoring through to organising! CrossFit Algoa’s Competition Committee, Eva and I are so grateful for all your support from, not only our own community and that in PE, but also the community throughout South Arica and even abroad!!!!!

#Blessed #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #reeboksa #nutritechfit #markandersonphysiotherapy #urbanespresscoffeeco #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) CrossFit HQ WOD (180713)

For time:
2,000-m row OR Sub 200 SDHP (20kg/13kg)
1-mile (1609m) run
2,000-m row OR Sub 200 SDHP (20kg/13kg)
1-mile (1609m) run
2,000-m row OR Sub 200 SDHP (20kg/13kg)

TC = 45 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’s

1) CrossFit HQ WOD (180713)

Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Beginner Option
For time:
1,000-m row OR Sub 100 SDHP (16kg/10kg)
800-m run
1,000-m row OR Sub 100 SDHP (16kg/10kg)
800-m run
1,000-m row OR Sub 100 SDHP (16kg/10kg)

TC = 35 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 – Come try our very own blend of coffee … “Sweet & Strong” from Urban Espress! All proceeds go to raising funds to get Dave and Eva to the 2018 Reebok CrossFit Games (Image courtesy of Too Social)!
#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) CrossFit Algoa’s Version of Strongmans Fear (2018 Reebok CrossFit Games) for Teams…In Teams of 5 AMRAP the following for 20 minutes:

60-ft. yoke carry
60-ft. handstand walk
60-ft. farmers log carry
60-ft. handstand walk
60-ft. sled drag
60-ft. handstand walk

Split the work as you whish but all team members must complete work on all the different movements in the workout!
Team Members can work at the same time but on different movements

60 ft = 18.28 m

*Athletes may carry the objects in any order they choose.
M 500-lb. (226kg) yoke, 200-lb. (90kg) logs, 400-lb. (181kg) sled
F 340-lb. (154kg) yoke, 120-lb. (54kg) logs, 310-lb. (140kg) sled

LITE –
M 154kg yoke, 45kg logs (DB’s), 100kg sled, 6 worm walks
F 100kg yoke, 30kg logs, (DB’s), 60kg sled, 6 worm walks

Score = Total Distance for each athlete (m) and (Note Team Total Distance)

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 – HERO WOD “Gunny”…Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

#HeroWOD #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #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 WOD

1) The HERO WOD – “Gunny” 180703

For time:
1-mile (1609m) weighted run (22kg/14kg)
50 push-ups
50 sit-ups
1-mile (1609m) weighted run (22kg/14kg)
50 push-ups
50 sit-ups
1-mile (1609m) weighted run (22kg/14kg)

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. (22kg/14kg) for the runs.

TC = 50 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) The HERO WOD – “Gunny” 180703

Scaling:
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. (11kg/7kg) for the runs.

TC = 50 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. (9.3kg/4.5kg) for the runs.

TC = 50 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