Featured Image – Best of luck to Tim who moved down to Cape Town this past weekend! We wish you well for your next adventure in life! In picture Tim, during the Hero Wod “The Lyon” on Saturday! We will miss you Timo!

#herowod #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) EMOM for 12 min:
1st Min – 5 Strict Pull-ups (load as needed)
2nd Min – 5 Strict Deficit HSPU (choose appropriate depth)

Score = Reps achieved out of 60

then…

2) CrossFit HQ’s WOD – 180104

For time:
10 single-leg squats, alternating
10-yard (9.14m) handstand walk
20 single-leg squats, alternating
20-yard (18.28m) handstand walk
30 single-leg squats, alternating
30-yard (27.42m) handstand walk
40 single-leg squats, alternating
40-yard (36.56m) handstand walk

TC = 16 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) EMOM for 12 min:
1st Min – 5 Strict Pull-ups (Assisted)
2nd Min – 5 Piked Deficit Push-ups (61cm/51cm) *Choose appropriate depth

Score = Reps achieved out of 60

then…

2) CrossFit HQ WOD – 180104
Scaled Versions:

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard (9.14m) bear crawl
20 box step-ups, alternating
20-yard (18.28m) bear crawl
30 box step-ups, alternating
30-yard (27.42m) bear crawl
40 box step-ups, alternating
40-yard (36.56m) bear crawl

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

#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 / LITE WOD

1) CrossFit HQ WOD – 171227

HERO WOD – The Lyon

5 rounds, each for time of:
165-lb. (75kg/52kg) squat cleans, 7 reps (LITE – 50kg/30kg)
165-lb. (75kg/52kg) shoulder-to-overheads, 7 reps (LITE – 50kg/30kg)
7 burpee chest-to-bar pull-ups (LITE – 7 Target Burpees and 7 Assisted Pull-ups)

Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Score = Time (including precise rests)

then…

2) In Teams of 2 complete the following FT:

100 DB Alt. Snatch (any) (25kgx1/15kgx1) (LITE – 15kgx1/10kgx1)
80 T2B (LITE – Hanging Knee Raises)
60 DB Thrusters (25kgx2/15kgx2) (LITE – 15kgx2/10kgx2)
40 Burpee BJO (61cm/51cm) (LITE – Burpee SO)
*1 Partner works at a time…max reps allowed to complete in a row is 5 reps and then partners must swop out!

TC = 18 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 – Sue on yesterday’s Overhead Squats! #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) Segment Snatch, Snatch 2-2-2-2-2-2
*Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch 155-lb. (70kg/52kg)
3 Clean (power) and Jerks (push) 155-lb. (70kg/52kg)
30 Double-Unders

Score = Total Reps

EXTRAS

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

LITE WOD

1) Segment Snatch , Snatch 2-2-2-2-2-2
*Segment Power Snatch OHS, Power Snatch OHS permitted
**Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Power Snatch, OHS (50kg/30kg)
3 Clean (power) and Jerks (push) (50kg/30kg)
30 Single-Unders

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 –  Thando getting in some Mobility! Daily mobility work is a must…just as is brushing your teeth – essential for preventing decay!! #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)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

then…

2) Row 100 cal but EMOM (starting at 0) complete 7 C2B Pull-ups FT
Sub for Row (100 SDHP 20kg/13kg)

TC = 12 min

Score = Time

EXTRAS WOD

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

“LITE” WOD

1)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

then…

2) Row 100 cal but EMOM (starting at 0) complete 7 Assisted Pull-ups FT
Sub for Row (100 SDHP 16kg/10kg)

TC = 12 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@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 Algoa Kids Head Coach, Cindy Levey, with Logan getting in some airsquats at our 2017 Nutritech East Cape Champs! Our CrossFit Algoa Kids training starts 22 January 2018…for more info contact us at info@algoacrossfit.com / 0845086893 (Kids).

#crossfitalgoakids #crossfitalgoa #eastcapechamps #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #makingpeoplebetter #crossfit #reeboksa #nutritechfit #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) CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts, 275-lb. (124kg/87kg or 65% 1RM)
15 strict handstand push-ups

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 15 m HS Walk

Score = Total Distance (max is 150m)

EXTRAS

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

LITE

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts (80kg/55kg or 65% 1RM)
15 piked push-ups (61cm/floor)

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 2 Wall Walks (OR further scaling 15 m Bear Walk)
NB – 1 Wall Walk is counted as 7.5m

Score = Total Distance (max is 150 m)

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 – Yolandi judging Celeste on the Xebex Airbike at our 2017 Nutritech East Cape Champs!

#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) EMOM 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of 1.5-pood (24kg/16kg) kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of kettlebell snatches (16kg/12kg)
1 minute of sit-ups
1 minute of lunges

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 normal class schedule resumes today…to view (click here). Coach Deane and Anje on some Turkish Get-ups at the 2017 Nutritech East Cape Champs!

#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) Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 95/65 lb. (43kg/29kg)
35 double-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – Burpee Box Jump Over (61cm/51cm)
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (20kg/13kg)
NB – 1 Cal = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Saled Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 65/45 lb. (29kg/20kg)
35 single-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – BB Facing Burpees
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (16kg/10kg)
NB – 1 Cal = 1 Rep

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 – Armand (CrossFit Eikestad) snatching at our 2017 Nutritech East Cape Champs! #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames  #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WOD’S

1) In Teams of 2, AMRAP the following for 15 min:
10 Sandbag Cleans (60kg/40kg) (LITE – 40kg/30kg)
100m Sandbag Belly Carries (10 x 10 m Shuttles)
100m Sandbag Belly Hold Walking Lunges (10 x 10 m Shuttles)
*Partition work as needed but each athlete must work on every mvt in every round
10 m = 1 rep

Score = Total Reps

then…

2) In Teams of 2, complete the following FT:
50 Strict HSPU (LITE – Piked Push-ups)
75 Burpee BJO (61cm/51cm) (LITE – Burpee Step Over 61cm/51cm)
100 Horizontal Ring Rows (LITE – Ring Rows)
*AFL Competitors – use a weight vest (9.1kg/6.3kg)

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 – COACH AIDAN ASKS IF YOU HAVE YOU SET YOUR GOALS FOR 2018 YET? If you have not don’t stress, we will get to these in class next week…in the mean time you can review our News Post on the 1st by clicking on the following link…https://crossfitalgoa.com/2018/01/01/setting-goals-for-2018/

#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) CrossFit HQ WOD (171109)

5 Rounds for time of:
15 DB Thrusters (22.5kgx2/15kgx2)
50 DU’s
3 Rope climb (4.57m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (32kg/20kg)
30 sec Side Bridge (x) – each side
20 GHD Hip Extensions (Sub – 20 Hip Thrusters 25kg/15kg bumper plate)

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD (171109)

5 Rounds for time of:
15 DB Thrusters (15kgx2/10kgx2)
50 Single Unders
9 Rope Pulls – lying to standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (20kg/12kg)
30 sec Side Bridge – each side
20 Hip Thrusters 15kg/10kg bumper plate

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 – Some of our smaller CrossFit Algoa Kids having some fun on the jumping castle at our Christmas Party/Year End Function!
#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) AMRAP 10:
1st min – AMRAP Pistols (alternating)
2nd min – AMRAP T2B

Score = Total Reps

then…

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (40kgx1/25kgx1)
120 DU’s

TC = 6 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) AMRAP 10:
1st min – AMRAP Lunges (alternating)
2nd min – AMRAP Hanging Knee Raises

Score = Total Reps

then..

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (25kgx1/15kgx1)
120 Single Under’s

TC = 6 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