Featured Image – Throwback to early in December…our Christmas Party and Year End Function! Great turn-out!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #alwaysfitleague #eastcapechamps #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) Complete 5 Rnds of the following FT:
15 Power Cleans (70kg/50kg)
300 m Run
10 Strict HSPU
15 m HS Walk

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) HS Hold – accumulate 3 min of HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total Time

EXTRAS

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

LITE WOD

1) Complete 5 Rnds of the following FT:
15 Power Cleans (50kg/30kg)
300 m Run
10 Piked Push-ups (61cm/51cm)
45 Opp Shlder Touches from Piked Push-up Position (61cm/51cm)

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Piked HS Hold – accumulate 3 min of Piked HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total 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 – Excellent work Gerhard – getting in some training while on holiday!

#holidaywod #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) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs/9.1kg to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs/6.3kg to 9′ target)
90 Double-unders
30 Muscle-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1)
a) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6.3kg to 10′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to bar)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (4.5kg to 9′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to bar)

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 – HAPPY NEW YEAR! HERE’S TO A GREAT YEAR, RICH WITH BLESSINGS!

#happynewyear #2018 #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 & LITE WOD

Get in some fun outdoor activity/ies with Family and/or friends!

Also read through our post on Goal Setting for 2018!

You can find the post under NEWS (Click here)

Featured Image – It’s been a great year! From all of us at CrossFit Algoa, enjoy your time with loved ones, family and friends! We look forward to a better 2018! Would you like a BETTER 2018? If so, look out for our Goal Setting Post tomorrow!

#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).

Rest Day!

Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – The HERO WOD “VIOLOA” – U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

#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 WOD

1) The Hero WOD “Viola” – 171111

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, (43kg/29kg) (LITE – 29kg/20kg)
17 pull-ups (LITE – assisted)
13 power cleans (43kg/29kg) (LITE – 29kg/20kg)

Score = Total Reps

then…

2) With a partner AMRAP the following for 7 min:
Belly Sandbag Carry (60kg/40kg) 10 m shuttles (LITE 40kg/30kg)
*Partners can mix and share the 10 m shuttles as they wish!

Score = Total Meters (Record your own meters completed as an individual)

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 leanest Father Christmas has ever been! We managed to convince Santa to come hang out with our CrossFit Algoa Kids at our Christmas Party! #christmas #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) Complete 3 Rnds of the following for Max Reps:
AMRAP 1 min – Burpee Box Jump Overs (61cm/51cm)
AMRAP 1 min – DB Snatch (30kg/20kg)
AMRAP 1 min – Handstand Push-ups
AMRAP 1 min – OHS (40kg/30kg)
AMRAP 1 min – C2B Pull-up’s
Rest 1 min

Score = Total Reps

then…

2) With a partner AMRAP the following for 10 min:
50 DU’s
10 Burpees
*As 1 Athlete stops the DU’s then he/she starts on the burpees and the 2nd partner starts their DU’s. The 1st partner can only start the 2nd Rnd of DU once the 2nd Athlete has completed their burpees!

Score = Total Reps (total for both partners summed)

EXTRAS

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

LITE WOD

1) Complete 3 Rnds of the following for Max Reps:
AMRAP 1 min – Burpee Box Step Overs (61cm/51cm)
AMRAP 1 min – DB Snatch (20kg/10kg)
AMRAP 1 min – Piked Push-ups
AMRAP 1 min – OHS (30kg/20kg)
AMRAP 1 min – Pull-up’s (assisted)
Rest 1 min

Score = Total Reps

then…

2) With a partner AMRAP the following for 10 min:
50 Single Unders
7 Burpees
*As 1 Athlete stops the SU’s then he/she starts on the burpees and the 2nd partner starts their SU’s. The 1st partner can only start the 2nd Rnd of SU’s once the 2nd Athlete has completed their burpees!

Score = Total Reps (Record your own meters completed as an individual)

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 – Throwback to a month or so ago…we held a “Fun Fitness Camp” for our Members and our Summer Transformation Challenge Members! It was FUN! Want more fun in your life? Contact us on our details below to get you going in 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’ED WOD

1) Front Squat 3-3-3-3-3 (count sets >75% 1RM, go for max)

Score = Load

then..

2) Complete 3 Rnds of the following FT:
25 T2B
25 TNG Clean (power) and Jerk (push) (50kg/35kg or 33% of 1RM)
*Min of 5 TNG C&J at a time (if less complete 3 BB Facing Burpee penalties)

TC = 17 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) Front Squat 3-3-3-3-3 (count sets >75% 1RM, go for max)

Score = Load

then…

2) Complete 3 Rnds of the following FT:
25 Hanging Knee Raises
25 TNG Clean (power) and Jerk (push) (35kg/20kg or 33% of 1RM)
*Min of 5 TNG C&J at a time (if less complete 3 BB Facing Burpee penalties)

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 – Coach Deane getting in some Handstands while on holiday in Lake Forest, United States California (Image courtesy of Coach Deane)!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #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) With a partner, 2 Athletes complete a modified version of “Frantasy Land” from the 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014?division=11)

For Time:
Complete 21-15-9 reps of:
Thrusters (43kg/29kg)
Pull-ups
Complete 15-12-9 reps of:
Thrusters (52kg/34kg)
Chest-to-bar pull-ups
Complete 12-9-6 reps of:
Thrusters (61kg/43kg)
Bar muscle-ups

Score = Time

then…

2) TNG Power Clean 3-3-3-3-3 (climb to a heavy load)

Score = Load

EXTRAS

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

LITE WOD

1) With a partner, 2 Athletes complete our LITE modified version of “Frantasy Land” from the 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014?division=11)

For Time:
Complete 21-15-9 reps of:
Thrusters (30kg/20kg)
Pull-ups (assisted)
Complete 15-12-9 reps of:
Thrusters (35kg/25kg)
Chest-to-bar pull-ups (assisted)
Complete 12-9-6 reps of:
Thrusters (40kg/30kg)
Chest-to-bar pull-ups (assisted)
Bar Dips (assisted)

Score = Time

then…

2) TNG Power Clean 3-3-3-3-3 (climb to a heavy load)

Score = Load

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 CrossFit Algoa Kids Holiday camp…fun, fun, fun!!!!

#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 & LITE WOD’S

Get in some fun outdoor activity/ies with Family and/or friends!
If you are looking for a home-based / hotel wod to get done, please see the email we sent you on 17 December 2017. Choose an appropriate/convenient workout from one of these lists!

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 – MERRY CHRISTMAS!! “Now there were in the same country shepherds living out in the fields, keeping watch over their flock by night. And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid. Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people. For there is born to you this day in the city of David a Savior, who is Christ the Lord. And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying: “Glory to God in the highest, And on earth peace, goodwill toward men!””
‭‭Luke‬ ‭2:8-14‬ ‭NKJV‬‬

#Christmas #luke2v8-14 #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 & LITE WOD

Have a Blessed Christmas!
Get in some fun outdoor activity/ies with Family and/or friends!

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