Featured Image – Catch Episode 18.01 of Road to the Games at games.crossfit.com. This is the first in the 2018 series and follows 3 of the top ladies in the world, Sara Sigmundsdottir, Katrin Davidsdottir and Annie Thorisdottir (Image courtesy of CrossFit, Inc.).

#roadtothegames #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

a) AOQ 2015 Workout 1 (https://games.crossfit.com/workouts/onlinequalifiers/2015#workoutsTab1)

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 155 lb. (70kg) 
Women use 105 lb. (47.6kg)
(Masters till 49 Years)

Scaled Options…

50-54 Years
(Masters Men 50-54, Masters Women 50-54)
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans
Men use 135 lb. (61kg) 
Women use 95 lb. (43kg)

55-59 Years
(Masters Men 55-59, Masters Women 55-59)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 135 lb.
 (61kg) Women use 95 lb. (43kg)

60+ Years
(Masters Men 60+, Masters Women 60+)
Complete as many reps as possible in 5 minutes of:
5 dips
10 cleans
Men use 115 lb. (52kg) 
Women use 75 lb. (34kg)

then…

2) Complete 3 Rnds of the following FT:
30 DB Snatches (25kg/15kg) (LITE – 15kg/10kg)
15 Burpee BJO (61cm/51cm) (BBF Burpees)
30 HSPU (Piked Push-ups)

TC = 15 min (i.e. ends at 50 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 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 – Tash on D-Ball/Sandbag Squats while Yolandi watches on during a fun “odd object” WOD yesterday! #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) Snatch 30 (80kg/52kg or 66% 1RM) FT but EMOM starting at 0 min complete 5 BB Facing Burpees
NB – BB Facing Burpees – new standard
Nb – squat snatch!

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Hang Power Cleans (102kg/70kg or 70% 1RM) FT

TC = 10 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 30 (50kg/30kg or 66% 1RM) FT but EMOM starting at 0 min complete 5 BB Facing Burpees
NB – BB Facing Burpees – stepping down, stepping back and stepping over allowed
Nb – power snatch, OHS allowed

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Hang Power Cleans (70kg/40kg or 70% 1RM) FT

TC = 10 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 – Jemima warming up on one of our favourite pieces of equipment…the Xebex Airbike! Cindy (right) and Willie (at the water fountain) is also in the background prepping for class! What is your pre-class routine? Do you arrive slightly early, get in a general warm-up and complete some mobility work? Do you get some extra’s in before class? Do you catch up with your friends at the Box? Or do you barely make it in on time? Life can be hectic but an extra 10 minutes before each class can go a long to improving your health, fitness and wellness over time!

#xebexairbike #fitnessbreakthru #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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT

Sandbag Squats (60kg/40kg)
Sandbag Shuttle Carry (10m) (40kg/30kg)

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) 3 Push Press, 3 Push Jerk – E2nMon2nM 12 (75% of 1RM Push Press)

Score = Load

then…

2) In pairs, each complete 10-9-8-7-6-5-4-3-2-1 FT

Sandbag Squats (40kg/30kg)
Sandbag Shuttle Carry (10m) (40kg/30kg)

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 – Bob demonstrating some great positioning in the Handstand Pushup on Open Workout 18.4!

#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #markandersonphysiotherapy #bronscor #luke1v37 #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)
a) Practice Kipping Pull-ups

Score = For Quality

b) C2B Pull-ups – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts, (143kg/115kg)
20 Deficit Handstand Push-ups, (11.43cm/7.62cm) deficit
30 Front Squats, (43kg/29kg)

TC = 14 min

Score = Time

EXTRAS

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

LITE WOD

1)
a) Practice Assisted Kipping Pull-ups

Score = For Quality

b) Pull-ups (assisted) – RM-RM-RM

Score = Total Reps

then…

2) AOQ 2017 – Workout 4 (https://games.crossfit.com/workouts/onlinequalifiers/2017/4)
2 rounds for time:
10 Deadlifts (80kg/55kg)
20 Piked Push-ups – floor (4.5cm/3cm)
30 Front Squats (30kg/20kg)

TC = 14 min

Score = Time

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 – Easter Monday Open Box…all the fitness!!

#easter #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) Front Squat 5-5-5-5-5 (Count sets >75% 1RM)

Score = Load

then…

2) Complete the following triplet FT:

21-15-9 OH Walking lunge (61kg/43kg)
30-25-20 T2B
21-15-9 Burpee BJO (61cm/51cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Burpee BJO – new standard

EXTRAS WOD

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

LITE WOD

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

Score = Load

then…

b) Complete the following triplet FT:

21-15-9 OH Walking lunge (40kg/27kg)
30-25-20 HKR
21-15-9 BB Facing Burpees (step back/up/step-over)

TC = 14 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 – Caleb testing his fitness on the Stand Up Paddle Board (SUP), while on holiday!
#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 and LITE WODS

Classes resume tomorrow (Tuesday) at 5:25.

For thos who are keen, complete the following…

5 RFT of:
100 DU (LITE – 100 Singles)
500 m Run (LITE – 300 m Run)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

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 – Thursday’s Class completing some Clean and Jerk bar drills under the watchful, and skilled eye of Coach Deane! Virtuosity is a common principle of CrossFit…that is, doing the common, uncommonly well – as you can see, various members are at various degrees of proficiency, so the repeated drilling is an important part of pursuing Virtuosity!

#virtuosity #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

REMINDER – NO CLASS FROM EASTER FRIDAY TILL EASTER MONDAY.
Classes resume Tuesday morning (2 April) at 5:25 am

RX and LITE WOD’S

Easter Saturday…spend some fun active time with family and friends!

For those who want some home-based training –

Trail Run – 5 km for time (LITE – Run 3km for time)

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 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 – #easterfriday #1corinthians15v3-8 #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

REMINDER – NO CLASS FROM EASTER FRIDAY TILL EASTER MONDAY.

Check the What’s App group for Open Box Times!
Classes resume Tuesday (2 March) morning at 5:25.

RX and LITE WOD’S

Easter Friday…spend some fun active time with family and friends!

For those who want some home-based training –

AMRAP the following for 14 min:
10 Burpee broad jump (1m) (LITE – Burpee)
15 Push-ups (LITE – kneeling pushups)
20 Airsquats (LITE – same)

Score = Total Reps

EXTRAS

None today!

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 -Reghardt on Open Workout 18.5 while Coach Deane judges and Intern Coach Sam watches on!

#intheopen #18point5 #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).

REMINDER – CLASSES AS PER USUAL EXCEPT WE WILL ONLY HAVE 1 EVENING CLASS AT 17:00-18:00

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

RX’ED WOD

1) Power Clean and Push Jerk 5-4-3-2-1 (Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (61kg/43kg)
Muscle-ups

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) Power Clean and Push Jerk 5-4-3-2-1 (Load as needed maintaining great form) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (40kg/25kg)
Pull-ups (assisted)
Bar Dips (assisted)

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@alwaysfitleague.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 congratulations to all who completed the Open of the 2018 Reebok CrossFit Games!!!! We eagerly await the final results. We have approximately 11 months to “kill” your weaknesses for next years Open – Small daily diligent improvements lead to massive gains in performance, health and fitness over time!!!!

#intheopen #18point1 #18point2 #18point3 #18point4 #18point5 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #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) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (70kg/50kg or 50% of 1RM)
600 m Run
25 m HS Walk (Intem. 4 Wall Walks)

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

1) OHS 5-5-5-5-5 (count sets >70% 1RM) – E2ndMo2ndM for 10 min (5 Rnds)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
20 OHS (45kg/30kg or 50% of 1RM)
600 m Run
25 m Bear Walk

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@alwaysfitleague.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