Featured Image – It’s just 4 days until the first workout, Workout 18.1 of the 2018 Reebok CrossFit Games kicks off! Be sure to register and sign-up at games.crossfit.com to be a part of this amazing international CrossFit community effort!!

#intheopen #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 3-3-3 (count sets >80% 1RM, max load)

Score = Load

2) Front Squat 10-10 (count sets >65% 1RM, max load)

Score = Load

then…

2) AMRAP 20:
50 DU
400 m Run
15 Power Snatches (35kg/25kg)
10 Burpee Box Jump Over (61cm/51cm)
5 Muscle-ups

Score = Total Reps
10m = 1 Rep

EXTRAS

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

LITE WOD

1) Front Squat 3-3-3 (count sets >80% 1RM, max load)

Score = Load

2) Front Squat 10-10 (count sets >65% 1RM, max load)

Score = Load

then…

2) AMRAP 20:
50 Single-Unders
400 m Run
15 Power Snatches (squat) (25kg/15kg)
10 BB Facing Burpees (61cm/51cm)
5 C2B Pull-ups (assisted)
5 Bar Dips (assisted)

Score = Total Reps
10m = 1 Rep

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 – Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

#herowod #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 and LITE WOD’S

1) The HERO WOD “T” – 180204

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. (52kg) and 2 pood (32kg)
Women: 75 lb. (34kg) and 1.5 pood (24kg)

Score = Time (including 2 minutes rest)

Scaling
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option
5 rounds for time of:
100-meter sprint
8 squat clean thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 95 lb. (43kg) and 1.5 pood (24kg)
Women: 65 lb. (29kg) and 1 pood (16kg)

Beginner Option
5 rounds for time of:
100-meter sprint
8 thrusters
12 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 65 lb. (29kg) and 1 pood (16kg)
Women: 45 lb. (20kg) and 1/2 pood (8kg)

Then…

2) In Groups of 4, AMRAP the following for 8 min:
15 Synchro T2B (1st pair) (LITE – HKR)
10 Synchro BB Facing Burpees (2nd pair) (LITE – Burpees)

*Pairs swop when last pair finished on all the reps on the last mvt

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@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 – Valentines Day… one of our evening classes with some great dress-ups, Iain and Marco in particular! Also a special welcome to Dave (back row) from CrossFit Irongate for visiting us! #valentinesday #crossfitalgoa #crossfitirongate #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) Practice (15 min) HS opposite shoulder taps

Score = Max Reps

Scaling – HS Hold at Wall with Weight Transfers; Further Scaling – see LITE Wod

Then…

2) CrossFit HQ WOD – 180131

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate (20kg)
Women: Lunge with 25-lb. plate (10kg)

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

TC = 17 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 (15 min) Piked HS Hold (61cm/51cm) with opposite shoulder taps

Score = Max Reps

Scaling – Piked HS Hold (opposite shoulder touch); Further Scaling – Push-ups hold (same side hip touches)

Then…

2) Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate (20kg)
Women: Lunge with 25-lb. plate (10kg)

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

TC = 17 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 – Our Valentine’s Day Classes were a blast! Here in pic is Angelo, Danielle and Estelle who dressed up for our bright and early 5:25 am class!
#valentinesday #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) CrossFit HQ WOD – 180201

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

NB – do the burpees as BB Facing!

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Score = Total Reps (Choose scaled if not at BW)

then…

2) Complete 3 Rnds FT:
L-sit 30 sec
Left Side Bridge (X) 1 min
Right Side Bridge (X) 1 min
15 GHD Sit-up

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) CrossFit HQ WOD – 180201

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Score = Total Reps (Choose scaled if not at BW)

then…

2) Complete 3 Rnds FT:
Tuck-sit 30 sec
Left Side Bridge 1 min
Right Side Bridge 1 min
15 Sit-up’s

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Damian and Roxy on Open Workout 11.4…our competitors getting in some Open specific training! Sign-up for the Open at games.crossfit.com
#intheopen #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)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

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

Score = Max Load

then…

2) Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55kg/40kg)
10 Muscle-ups

Includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (50kg/35kg)
10 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

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

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant – Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (30kg/20kg)
10 Pull-ups (assisted) and 10 Push-ups

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@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 – Coach Deane putting the class through some Oly Drills before yesterday’s “FUN” Wod!

#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 Double Unders
* If you are proficient at DU’s then practice Triple Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Double-Unders
5 Bar Muscle-ups
10 C2B Pull-ups
15 Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Practice Single Unders
* If you are proficient at SU’s then practice Double Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Single-Unders
5 C2B Pull-ups (C2B assisted)
10 Push-ups (toes/kneeling)
15 Pull-ups (assisted)

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@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 – Spot the flying Wall Ball… “Machine infused Karen” Event simulation from this years FiCT, that took place last weekend!
#FiCT2018 #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) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (61kg/43kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (61kg/43kg)
1 min Rest
30 Clusters FT (61kg/43kg)

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) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (40kg/25kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (40kg/25kg)
1 min Rest
30 Clusters FT (40kg/25kg)

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@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 – In the center, Storm and Andy visiting us while on holiday from their yacht work! Thank you for visiting our Box Storm and Andy! Best of luck for your Kilimanjaro expedition next week!

#kilimanjaro #fict2018 #fittestincapetown #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 and LITE WOD’S

1) FiCT 2018 “Machine Infused Karen” – FT:

150 cal Airbike
150 Long Wall Balls Over Box (in same gender pairs 9.1kg/4,5kg) 5 m (LITE – 6.3kg/4.5kg)
75 Burpee Box Jump Over (61cm/51cm) – long ways jump over (76cm) (LITE – Burpee Step Over)
(5 reps per person on Burpee BJO, then swop)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) Complete the following FT:

50 Deadlifts (80kg/56kg)
50 Back Squats (80kg/56kg)
LITE (56kg/36kg)

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@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 – Jay, Willie and Jemima on the 1 mile Wall Ball run of the FiCT’s 2018 modified “Sprint Murph” done at our Box this week! #herowod #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) FiCT 2018 – “The Fri…nal Countdown”

FT:
Run 20 m
30 Cal Ski Erg
3-2-1 of:
Rope Climb (starting in a L-sit/starting in a tuck hang)
Hang Squat Clean
Front squat
Thruster
Then …
Run 20 m
(Bb – 80kg/56kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep

Then…

2a) Practice DU’s

2b) Tabata DU’s

Score = Total Reps

2c) Tabata 5 m shuttle Run

Score = Total Distance

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE Variant of FiCT 2018 – “The Fri…nal Countdown”

FT:
Run 20 m
30 Cal Ski Erg
Then the following 3 Rnds of:
9-6-3 Rope Pulls Lying to standing
3-2-1 Hang Squat Clean
3-2-1 Front squat
3-2-1 Thruster
Then …
Run 20 m
(Bb – 56kg/35kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep

Then…

2a) Practice Single-Unders

2b) Tabata Single- Unders

Score = Total Reps

2c) Tabata 5 m shuttle Run

Score = Total Distance

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 – Before pics of yesterday’s Sprint Murph! #fict2018 #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

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (36kgx1/21kgx1)
20 D-ball (50kg/30kg) (CFA – or Sandbag Cleans)
15 Muscle-ups (Ladies 10)

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

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch (Power Snatch allowed)
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant of FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (20kgx1/12kgx1)
20 D-ball (30kg/20kg) (CFA – or Sandbag Cleans)
15 Pull-ups (assisted)
15 Jumping Dips

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