Featured Image – From left Jacques, Iain, Coach Deane, Rob, and Donovan on Saturday’s team WOD – Jacques and Rob on toes to bar with the rest on front bridge holds. Team cohesion is critical on these WODs!

#teamwod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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 (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – HSPU RM

Score = Load (Note Reps on HSPU)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (102kg/67kg)
60-50-40-30-20-10 DU’s

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!

LITE WOD

1) Complete 5 Rnds of the following (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – Piked Push-ups (61cm/floor)

Score = Load (Note Bands used)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (60kg/40kg)
60-50-40-30-20-10 Single-Unders
NB – Hang Power Clean, Front Squat allowed

TC = 8 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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Sam, Jemima and Wilma holding an airsquat as Sue completes fat bar clusters on our Saturday Team WOD!

#AGOQ #mastersathlete #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Practice Rope Climbing

Score = For Quality

Then…

2) CrossFit HQ WOD – Thursday 180426

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 25 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) Practice Rope Climbing
Scale to sitting, clamp and stand; or just clamp

Score = For Quality

Then…

2) CrossFit HQ WOD – Thursday 180426

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. (15kg) dumbbell
Women: 25-lb. (11kg) dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. (9kg) dumbbell
Women: 10-lb. (4.5kg) dumbbell

TC = 25 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 womens field. 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 packed “Freedom Day” WOD at CrossFit Algoa! Lots of laughs, fun, fitness, sweating and heavy breathing! Well done ladies and gents!

#freedomdaywod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 and LITE WOD’s

1) In groups of 4 complete the following Chipper FT:
400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar (LITE – Ring Row Hold)

100 TNG Fat Bar Clusters (30kg/20kg) (LITE 20kg/15kg) – no dropping allowed
NB – to work, 3 partners must hold a full depth airsquat (LITE – Half Squat Hold)

100 Toes to Bar (LITE – HKR)
NB – to work, 3 partners must hold a front bridge (LITE – Kneeling Front Bridge Hold)

400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar

Rules:
NB – 2 partners complete half the reps while the other 2 complete the other half
NB – for reps to count the other 2 partners must be completing the stipulated hold

Score = Time

then…

2) In Teams of 4, Climb 2-4-6-8-10 etc, of the following ladder for 8 min:
Tyre Flip (270kg/180kg) – flip in pairs or alone (LITE – 180kg/90kg)
Synchro Burpee Tyre Jump (LITE – synchro burpee step-up) (51cm)
*Synchro starts with everyone lying on the ground together and ends with everyone standing tall together!

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – If you have not seen it yet, go see the 2nd episode of the Road to the Games…@tiaclair1 and her toughest competition and fellow Aussie @karawebb1 at games.crossfit.com (Image courtesy of CrossFit, Inc.)

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 61kg/43kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

Score = Total Reps

EXTRAS

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

LITE WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 45kg/30kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Pete on some DB Snatches! Good work Pete!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Pistols

Score = Total Reps
10 m = 1 Rep
65 Reps/Rnd

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
20 Strict C2B Pull-ups (assisted)
20 Strict Pull-ups (assisted)
30 C2B Pull-ups (assisted)
30 Pull-ups (assisted)
…But EMOM complete 2 Wall Walks – (further scaling 7.62 m Bear Walk)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Alternating Lunges

Score = Total Reps
10 m = 1 Rep
65 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 womens field. 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 massive thank you to @reeboksa for our coaches kit out! The best #CrossFit footwear, clothing accessories and gear by far!!!!!! From left Deane, Dave, Grant, Cindy, Iain, Sam and Anje (Absent Eva, Emlyn, Lesley and Jeanine)

#reeboksa #reebok #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower ##bronscor #luke1v37 #alwaysfitleague #eastcapechamps #crossfitgames #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 EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Ring Dips RM

Score = Load and note total Reps on Ring Dips

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…DU
1-2-3-4-5-6-7-8-9 etc… Burpee M-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (84kg/55kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete the following EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Assisted Bar Dips RM

Score = Load and note total Reps on Ring Dips
*Power Clean plus 5 Front Squats allowed
**Further scaling for Ring Dips – Parallette Dips

Score = Load

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…Single-Unders
1-2-3-4-5-6-7-8-9 etc… Burpee Pull-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (60kg/43kg)

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 womens field. 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 on the Age Group Online Qualifyer Workout 3…20 minutes of FUN! Coach Deane judging.

#AGOQ #mastersathlete #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Segment Snatch Deadlift, Hang Snatch, Snatch – EMOM 10 (climb to a max for the day)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
25 Box Jump Overs (61cm/51cm)
12 Hang Snatch (50kg/35kg)

TC = 20 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) Segment Snatch Deadlift, Hang Power Snatch, OHS, Power Snatch, OHS – EMOM 10 (climb to a max for the day)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
25 Box Step Overs (61cm/51cm)
12 Hang Snatch (30kg/20kg)

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Great support for Eva and Dave for testing on the Age Group Online Qualifiers this past weekend! A massive thank you goes out to our awesome CrossFit Algoa community for all your support!! Eva and Dave truly appreciate all your support!

#AGOQ #mastersathlete #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Tabata DU’s

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
400m Run
500m Row or 50 SDHP (20kg/13kg)

10 m = 1 rep

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) Tabata DU’s

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
400m Run
500m Row or 50 SDHP (16kg/10kg)

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – “Redeemed and Dominant – Fittest of Earth 2017″… awesome movie that is available at crossfit.com on the CrossFit Journal (Image Courtesy of CrossFit, Inc.)

#fittestonearth #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 and LITE WOD’s

1) AGE GROUP ONLINE QUALIFYER – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Score = Total Reps

*The official weight is in pounds. For your convenience, the minimum acceptable weights for the barbell in kilograms are 75 kg (165 lb.), 52 kg (115 lb.) and 36 kg (80 lb.).

VARIATIONS
Ages 16-17 and 35-54:
Men snatch 165 lb.
Women snatch 115 lb.

Ages 14-15:
Boys snatch 115 lb.
Girls snatch 80 lb.

Ages 55+:
Men snatch 115 lb.
Women snatch 80 lb.

then…

2) AGE GROUP ONLINE QUALIFYER – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders

Score = Total Reps and Tie Break

Tie Break: The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

The handstand walk area must be divided into 5-ft. segments, visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-ft. (7.62m) walk in one direction and a 25-ft. (7.62m) walk back. Walking more than 25 ft. (7.62m) in one direction without turning around is not allowed.

VARIATIONS
Ages 16-17 and 35-54:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Ages 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Ages 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image and Repost from @crossfitgames instagram – “Today, the Update Show crew will preview the upcoming #AGOQ workout announcement live on Facebook and Games.CrossFit.com. Tune in Live, Los Angeles – 5 p.m. PDT, Mexico City – 6 p.m. CDT, São Paulo – 9 p.m. BRT, London – 1 a.m. BST (April 19), Sydney – 10 a.m. AEST (April 19). If you miss it, catch the archive on Facebook or the Games site. There is a direct link on the profile page of this account, in the bio. #CrossFitMasters • #CrossFitTeens 📷 @rxdphotography @metconphotos #CrossFit @trifectasystem” (Image Courtesy of CrossFit, Inc.)

#AGOQ #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1) AGE GROUP ONLINE QUALIFIER – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

BB – (61kg/43kg)
15 feet = 4.572m
11 feet (marker 3.352m – you must show control to below this marker before dropping)

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men use 135 lb.
Women use 95 lb.

Ages 14-15:
Boys use 95 lb.
Girls use 65 lb.

Ages 55+:
Men use 95 lb.
Women use 65 lb.

*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 61 kg (135 lb.), 43
kg (95 lb.) and 29 kg (65 lb.)

then…

2) AGE GROUP ONLINE QUALIFIER – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (111kg/77kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men clean 245 lb.
Women clean 170 lb.

Ages 14-15:
Boys clean 155 lb.
Girls clean 105 lb.

Ages 55+:
Men perform chin-over-bar pull-ups
and use 155 lb.
Women perform chin-over-bar pull-ups
and use 105 lb.

The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 111 kg (245 lb.), 77
kg (170 lb.), 70 kg (155 lb.) and 47 kg (105 lb.).

EXTRAS

Chat to the Coaches for today!

LITE WOD

1) See above at 55+ years

CrossFit Algoa Further scaling…
Option 1 – Rope Pull-ups with legs (6 reps per ascent)
Option 2 – Rope Pulls from lying to standing (3 reps per ascent)
Option 3 – Rope Rows (6 reps per ascent)

2) See above at 55+ years
CrossFit Algoa Further scaling…
Option 1 – Assisted C2B Pull-ups
Option 2 – Assisted Pull-ups
Option 3 – Ring Rows

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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch