REMINDER – 2nd last day to BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!!

NB – Kids tickets go for R100 each

For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#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 & LITE WODs

1) 2017 Reebok CrossFit Games Age Groups – Quatrain

For time:
10 muscle-ups
30 wall-ball shots
50-ft. (15.24m) handstand walk
25-ft. (7.62m) sandbag carry
10 muscle-ups
30 wall-ball shots
25-ft. (7.62m) handstand walk
25-ft. (7.62m) sandbag carry
10 muscle-ups
30 wall-ball shots
50-ft.(15.24m) sandbag carry

M 14-15 use a 20-lb. (9.1kg) ball to 10 ft. and a 150-lb. (68kg) sandbag
M 16-49 use a 20-lb. (9.1kg) ball to 10 ft. and a 200-lb. (90kg) sandbag
F 14-15 use a 14-lb. (6.3kg) ball to 9 ft. and a 100-lb. (45kg) sandbag
F 16-49 use a 14-lb. (6.3kg) ball to 9 ft. and a 150-lb. (68kg) sandbag

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following as you please:
L-sit – accumulate 90 sec of holding
Nordic Lowers – accumulate 20 reps
Left Side Bride (X) – accumulate 90 sec of holding
Right Side Bride (X) – accumulate 90 sec of holding

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) CrossFit Algoa’s LITE VARIANT of the 2017 Reebok CrossFit Games Age Groups – Quatrain

For time:
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
3 Wall Walks (15.24 m Bear walk)
25-ft. (7.62m) sandbag carry (60kg/40kg)
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
1.5 Wall Walks (7.62 m Bear walk)
25-ft. (7.62m) sandbag carry (60kg/40kg)
10 Pull-ups (Assisted), 10 Push-ups (toes/kneeling)
30 wall-ball shots (6.3kg/4.5kg)
50-ft.(15.24m) sandbag carry (60kg/40kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following as you please:
Tuck-sit – accumulate 90 sec of holding
Nordic Lowers – accumulate 20 reps
Left Side Bride – accumulate 90 sec of holding
Right Side Bride – accumulate 90 sec of holding

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 – Coach Cindy (left) and Intern Coach Anje (right) educating and guiding our CrossFit Algoa Kids through their Holiday Camp yesterday! Fun Times!!

REMINDER – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitalgoaKids #CrossFitGames #CrossFitAlgoa #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 3 Rnds of the following FT:
Run 800 m
HS Walk 30 m

TC = 20 min

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

then…

2) Complete a mixed Tabata of the following for 8 min (16 Rnds):
1st 20 sec – HSPU
2nd 20 sec – T2B

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Complete 3 Rnds of the following FT:
Run 700 m
10 Wall Walks (or furthr scaling 30m m Bear Walk)

TC = 20 min

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

then…

2) Complete a mixed Tabata of the following for 8 min (16 Rnds):
1st 20 sec – Piked Push-ups (61cm/floor)
2nd 20 sec – Hanging Knee Raises

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 – Thando, Janet, Okkert, Jason and Travis on last week Saturday’s tough Sandbag Carry, WOD which happened to have a with a few synchro burpees 🙂 in-between!!!!!

REMINDER – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#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)
a) Front Squat 5-5-5 (count sets >75% 1RM)

Score = Load

b) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

Then…

2) A heavier Power Isabel – 30 Power Snatches (75kg/52.5kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

EXTRAS

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

LITE WOD’s

1)
a) Front Squat 5-5-5 (count sets >75% 1RM)

Score = Load

b) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

Then…

2) A lighter Power Isabel – 30 Power Snatches (50kg/30kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/meter 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 – Don handstand walking home from somewhere in Namibia! Good work Don!
#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames#fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #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) Complete yesterday’s Met Con if you missed it!

OR for the rest…

1) In groups of 2, AMRAP the following for 20 min:
100 DU (at the same time)
50 DB Step-overs (61cm/51cm, 35kgx2/25kgx2) (share)
8 Rope Climbs (4.5m) (share)

Score = Total Reps

LITE – Single-unders; Step-overs (51cm,25kgx2/15kgx2); 24 Rope Pulls Lying to standing

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 #southafricaIf 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) In Teams of 4, AMRAP the following with each athlete working for 30 seconds:
a) AMRAP 5 – Rowing Sprint (Cal)
b) AMRAP 5 – Airbike Sprint (Cal)
c) AMRAP 5 – Sandbag Cleans (60kg/40kg)
d) AMRAP 5 – Shuttle Sprint (5 m) (5 m = 1 Rep)
e) AMRAP 5 – Burpee BJO (61cm/51cm)
f) AMRAP 5 – Sled Pull (80kg/50kg) (1 m = 1 Rep)

Score = Total Reps plus calories

EXTRAS

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

LITE WOD

1) In Teams of 4, AMRAP the following with each athlete working for 30 seconds:
a) AMRAP 5 – Rowing Sprint (Cal)
b) AMRAP 5 – Airbike Sprint (Cal)
c) AMRAP 5 – Sandbag Cleans (40kg/30kg)
d) AMRAP 5 – Shuttle Sprint (5 m) (5 m = 1 Rep)
e) AMRAP 5 – BB Facing Burpees
f) AMRAP 5 – Sled Pull (50kg/30kg) (1 m = 1 Rep)

Score = Total Reps plus calories

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 – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#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 the following FT:
100 DU’s
12 Cleans (80kg/52kg or 50% 1RM)
80 DU’s
9 Cleans (100kg/65kg or 62.5% 1RM)
60 DU’
6 Cleans (120kg/78kg or 75% 1RM)
40 DU’s
3 Cleans (140kg/90kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Muscle-ups FT

TC = 10 min

Score = Time/Time Cap Plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
100 SU’s
12 Cleans (50kg/30kg or 50% 1RM)
80 SU’s
9 Cleans (65kg/40kg or 62.5% 1RM)
60 SU’
6 Cleans (75kg/45kg or 75% 1RM)
40 SU’s
3 Cleans (90kg/50kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Inclined/Lunging & Jumping Muscle-ups FT

TC = 10 min

Score = Time/Time Cap 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 – Intern Coaches Anje and Iain at the start of their CrossFit Level 1 Cert, that was held at Cape CrossFit in Cape Town over the weekend! #CrossFitGames #CapeCrossFit #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 the following FT:
60 DU
30 Burpee BJO (61cm/51cm)
10 OHS (100kg/70kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (100kg/70kg, scaling 70% 1 RM)
30 Burpee BJO (61cm/51cm)
60 DU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict HSPU 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for max load)

Score = Depth in cm plus load above Body Weight

EXTRAS

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

LITE WOD

1) Complete the following FT:
60 SU
30 BB Facing Burpees
10 OHS (70kg/45kg, scaling 70% 1 RM)

TC = 5 min

Rest 3 min

Complete the following FT:
10 OHS (70kg/45kg, scaling 70% 1 RM)
30 BB Facing Burpees
60 SU

TC = 5 min

Score = Time/TC plus 1 sec/rep missed (count reps missed on both portions)

then…

2) EMOM 10:
Min 1 – Strict Piked Push-ups (61cm/floor) 5 (for max depth)
Min 2 – Strict C2B Pull-ups 5 (for least assistance)

Score = Record Reps and note scaling

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 – TICKET SALES ARE OPEN for our “Our Evening at the Box” on Saturday 14 July. Book your ticket/s by paying R200 per person into our Fundraising Account or in Cash for asap. This is evening Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The ticket includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! Email your proof of payment and numbers to info@algoacrossfit.com.                               For more details view the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

#CrossFitGames #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’ED WOD

1) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (35kg/25kg)
15 BB Facing Burpees
9 Strict deficit HSPU (6cm/3cm)

TC = 16 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) Cleans (squat) 3 – E2ndMon2ndM 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
21 Power Snatch (25kg/15kg)
15 Burpees
9 Piked HSPU (61cm/floor)

TC = 16 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 – Book out the evening of Saturday 14 July, for our “Evening at the Box”, a Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! R200 per person includes – a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services! So keep following us on social media for more info on purchasing tickets in the next 2 days! (Artwork courtesy of Intern Coach Anje)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitGames #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 following for 20 min:
Run 400 m
12 Box Jump Overs (76cm/61cm)
9 Bar M-ups
12 C2B Pull-ups

Score = Total Reps

10m = 1 Rep
73 Reps per Rnd

Then…

2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

EXTRAS

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

LITE WOD’s

1) AMRAP the following for 20 min:
Run 400 m
12 Box Step-Overs (61cm/51cm)
15 Pull-ups (assisted)
15 Push-ups (feet/kneeling)

Score = Total Reps

10m = 1 Rep
82 Reps per Rnd

Then…

2) Complete 33 Wall Walks FT but starting at 00:00 and EMOM complete 10 KBS (24kg/16kg)

TC = 10 min

Score = Time/TC plus 1 sec per meter missed (i.e. 1 wall walk is 3 meters i.e. 3 sec per 1 wall walk 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