Featured Image – Anje on Open Workout 18.1a, cleaning 70kg…with Coach Dave from CrossFit Irongate judging!

#intheopen #18point2 #crossfitirongate #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

Open Workout 18.2

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.2

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for
Workout 18.2a does include a tiebreak. In the case where two
athletes clean the same amount on 18.2a, their times on 18.2
will serve as the tiebreak, and the athlete with the faster time on
18.2 will be ranked higher on 18.2a. Ties will not be broken for
athletes who did not complete a lift.

For the Rest who have completed 18.2 do the following…

a) AMRAP the following for 14 minutes:
6 Muscle-ups (LITE – 6 assisted C2B PU and 6 assisted Dips)
12 Deadlifts (110kg/77kg) (LITE – 70kg/50kg)
24 Wall Balls (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)

Score = Total Reps

then…

b) Complete the following FT:
30 Strict Press (43kg/29kg) (LITE – 25kg/17kg)
30 Push Press (52kg/34kg) (LITE – 35kg/25kg)
30 Push Jerk (61kg/41kg) (LITE – 45kg/30kg)

TC = 10 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@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 – The 18.2 announcement Winners! #intheopen #18point2 #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

Open Workout 18.2

Go view the announcment at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.2

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for
Workout 18.2a does include a tiebreak. In the case where two
athletes clean the same amount on 18.2a, their times on 18.2
will serve as the tiebreak, and the athlete with the faster time on
18.2 will be ranked higher on 18.2a. Ties will not be broken for
athletes who did not complete a lift.

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@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 – Open Workout 18.2 (Noah Ohlson vs Patrick Vellner) of the Reebok CrossFit Games happens during the early hours of tomorrow morning! Catch all the action at games.crossfit.com.

#intheopen #18point2 #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) Clean (squat) and Jerk (split) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (20kg/13kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s
10 Pull-up’s
20 DU

TC = 15 (Open athletes 6 min TC)

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) Clean (squat) and Jerk (split) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (16kg/10kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s (kneeling)
10 Pull-up’s (assisted)
20 Singles

TC = 15 (Open athletes 6 min TC)

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 summary of the Open Athletes…#18point1 Sam Briggs vs Kristen Holte (Feb 22), #18point2 Patrick Vellner vs Noah Ohlsen (March 1), #18point3 Kyle Kasperbauer vs Neil Maddox (Men 40-45 yrs) (March 8), #18point4 Bjorgvin Karl Gudmundsson vs Scott Panchik (March 15), #18point5 Annie Thorisdottir vs Sara Sigmundsdottir vs Katrin Tanja Davidsdottir (March 22). For all the details go to games.crossfit.com (Image courtesy of CrossFit, Inc.)

#intheopen #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) Practice HS Walking

Score = Max Distance

2) C2B Pull-ups RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Load

then…

3) AMRAP the following for 12 minutes:

10 m HS Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (35kg/25kg)
20 Pistols (Alternating)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Handstands at Wall

Score = For Quality

2) C2B Pull-ups (assisted) RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Total Reps

then…

3) AMRAP the following for 12 minutes:

2 Wall Walks OR Scale to 10m Bear Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (25kg/15kg)
20 Lunges (Alternating)

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 Cindy on Open Workout 18.1 – a Big Congratulations to all who completed Open Workout 18.1…the coaching staff are proud of you all!!!!!!

#intheopen #18pt1 #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)
a) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (100kg/70kg)
100-100-100 DU’s

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (100kg/70kg)
Dips

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

EXTRAS WOD

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

LITE WOD

1)
a) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (70kg/40kg)
100-100-100 Single-Unders

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (70kg/40kg)
Dips (assisted)

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

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 big thank you to Donald and Gaylene (with Cindy in pic) from CrossFit Plett for visiting our Friday Night Lights and Testing on Open Workout 18.1. REMINDER – today is the last day to test on Open Workout 18.1! NB – remember to log your scores asap!

@crossfitplett #intheopen #crossfitplett #crossfitalgoa #fridaynightlights #18pt1 #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

Open Workout 18.1

Go view the announcement at: https://games.crossfit.com/open
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.1

WORKOUT 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS

Rx’d:
(Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell
Women use 35-lb. (15kg) dumbbell

Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. (15kg) dumbbell
Girls use 20-lb. (10kg) dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. (10kg) dumbbell
Girls perform hanging knee-raises, use 10-lb. (5kg) dumbbell

Masters 55+:
Men use 35-lb. (15kg) dumbbell
Women use 20-lb. (10kg) dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. (10kg) dumbbell
Women perform sit-ups, use 10-lb. (5kg) dumbbell

For the Rest who have completed 18.1 do the following…

1)
a) Handstand Push-ups (Deficit) 5-5-5-5-5 for Max Depth

Score = Max Depth

b) Tabata Handstand Push-ups (1st 4 Rnds strict HSPU, 5th-8th Rnd Kipping)

Score = Total Reps

then…

2) Complete 21-15-12-9-6-3 of the following FT:
Burpee BJO (61cm/51cm)
Pull-ups (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (45kg/30kg)

Score = Time

LITE WOD

1)
a) Piked Push-ups (61cm/51cm) 5-5-5-5-5 for Max Depth

Score = Load

b) Tabata – Piked Push-ups (1st 4 Rnds 61cm/51cm, 5th-8th feet on floor)

Score = Total Reps

then…

2) Complete 21-15-12-9-6-3 of the following FT:
BBF Burpees
Pull-ups (assisted) (if your hands not happy, substitute with cal on airbike or 100 m Run each time)
Thrusters (30kg/20kg)

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 – D-Day has come and gone…CrossFit Games Open Workout 18.1 is out! In shot, our very own 2015 and 2017 CrossFit Games Masters athlete Eva marking off the final day on our countdown!! Catch the recorded live announcement at games.crossfit.com

#intheopen #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

Open Workout 18.1

Go view the announcement at: https://games.crossfit.com/open
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.1

WORKOUT 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS

Rx’d:
(Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell
Women use 35-lb. (15kg) dumbbell

Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. (15kg) dumbbell
Girls use 20-lb. (10kg) dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. (10kg) dumbbell
Girls perform hanging knee-raises, use 10-lb. (5kg) dumbbell

Masters 55+:
Men use 35-lb. (15kg) dumbbell
Women use 20-lb. (10kg) dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. (10kg) dumbbell
Women perform sit-ups, use 10-lb. (5kg) dumbbell

For the Rest who have completed 18.1 do the following…

2) Complete 21-15-12-9-6-3 of the following FT:
Burpee BJO (61cm/51cm) LITE (BBF Burpees)
Pull-ups (if you hands are toasted substitute with cal on airbike) LITE (assisted PU)
Thrusters (45kg/30kg) LITE (30kg/20kg)

Score = Time

then…

3) Front Squat 10-10-10 (for max loading)

Score = Max Load

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@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 – CrossFit Games Open Workout 18.1 is here! Catch the recorded live announcement at games.crossfit.com #intheopen #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

Open Workout 18.1

Go view the announcement at: https://games.crossfit.com/open
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.1

WORKOUT 18.1

Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS

Rx’d:
(Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell
Women use 35-lb. (15kg) dumbbell

Scaled:
(Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. (15kg) dumbbell
Girls use 20-lb. (10kg) dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. (10kg) dumbbell
Girls perform hanging knee-raises, use 10-lb. (5kg) dumbbell

Masters 55+:
Men use 35-lb. (15kg) dumbbell
Women use 20-lb. (10kg) dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. (10kg) dumbbell
Women perform sit-ups, use 10-lb. (5kg) dumbbell

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@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 – Jason, Emma and Page getting in some SUP Boarding while on holiday! REMINDER to sign-up for the Open at games.crossfit.com – the first workout (18.1) is announced early Friday and you have until Monday evening to complete it! (Image courtesy of Jason)

#intheopen #SUPBoarding #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)

Snatch 3-3-3-3-3 (Count sets>80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, kick up to Handstand
4 Push-ups
5 Pull-ups
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 20kg/13kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1)

Power Snatch, OHS 3-3-3-3-3 (Count sets>80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 12 min (Open athletes AMRAP 6 min):
Run 200 m
3 Burpees, step feet up onto bench (51cm)
4 Push-ups (kneeling)
5 Pull-ups (assisted)
6 Sit-ups
7 Airsquats
Row 200 m (SDHP 16kg/10kg)

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 – Our list is growing! It’s 2 Days until the start of the Open…get registered by the 26th at games.crossfit.com. You can also follow all the action there (i.e. update show, live announcement, leaderboard etc.) !!

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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 2-2-2-2-2-2 (count sets >85% 1RM, go for max load)

Score = Max Load

then…

2) FT:

100 DU (unbroken)
30 HSPU
20 Clusters (25kgx2/15kgx2)

Nb – penalty 1 Burpee per trip or stoppage
Nb – 1 Head of each DB need only touch the floor

TC = 7 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 2-2-2-2-2-2 (count sets >85% 1RM, go for max load)

Score = Max Load

then…

2) FT:

100 Single-Unders (unbroken)
30 Piked Push-ups (61cm/floor)
20 Clusters (15kgx2/10kgx2)

Nb – penalty 1 Burpee per trip or stoppage
Nb – 1 Head of each DB need only touch the floor

TC = 7 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