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

Featured Image – HERO WOD “Dunn” – Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina. His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing. He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

#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) The Hero WOD “Dunn” – Thursday 170824

Complete as many rounds as possible in 19 minutes of:
3 Muscle-ups (LITE – 6 Assisted Pull-ups, 6 Assisted Bar Dips)
1 Shuttle sprint, 5 yards (4,57m), 10 yards (9.14m), 15 yards (13.71m)
6 Burpee box jump-overs, 20-in. box (LITE – BB Facing Burpee)

NB – On the burpees, jump over the box without touching it.
*Every 10 yards counts as 1 rep (i.e.6 reps per Rnd)
**15 Total Reps per Rnd

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 – Young Hannah and Mia after playing some fun games at our CrossFit Algoa Kids Holiday Camp! #crossfitalgoakids #crossfitalgoa #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) Cluster – Take 12 min to find a Max for the Day

Score = Total Reps

then…

2) Complete the following FT:
10 Cluster (80% of Max Day)
20 Cluster (65% of Max Day)
30 Cluster (50% of Max Day)

TC = 12 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, Thruster – Take 12 min to find a Max for the Day

Score = Total Reps

then…

2) Complete the following FT:
10 Power Clean, Thruster (80% of Max Day)
20 Power Clean, Thruster (65% of Max Day)
30 Power Clean, Thruster (50% of Max Day)

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 – Christmas is nearly here! Enjoy our Benchmark “12 Days of Christmas” WOD!
#12daysofchristmas #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) This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT like the Song as described above:

1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Over the Box, Box Jumps (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

Score = Time

EXTRAS

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

LITE

1) This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT like the Song as described above:

1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 C2B Pull-ups
6 Lunges (alternating sides)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Over the Box, Step Overs (51cm/40cm)
10 Hanging Knee Raises
11 Thrusters (40kg/25kg)
12 Pull-ups and 12 Bar Dips (assisted)

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 – Our CrossFit Algoa Kids prepping for another fun game at our CrossFit Kids Holiday Camp, while Coaches Sam and Grant assist in getting them set-up!

#crossfitalgoakids #crossfitalgoa #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) Rope Climbing (4.5) (3 in a group taking equal turns) – AMRAP for 10 minutes alternating climbs
Scaling – Static Rope Pull-ups (6 before switching & 6 = 1 rep)
caling 2 – Lying to Standing Rope Pull-ups (3 before switching & 3 = 1 rep)
Scaling 3 – Rope Rows (6 before switching & 6 = 1 rep)

Score = Total Reps (for 1 athlete)

then..

2) AMRAP the following for 12 min:
15 Deadlifts (70kg/52kg)
12 Box Jump Overs (61cm/51cm)
9 Push Press (70kg/52kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Lying to Standing Rope Pull-ups (3 in a group taking equal turns) – AMRAP for 10 minutes alternating climbs
Scaling 3 – Rope Rows (6 before switching & 6 = 1 rep)
Score = Total Reps (for 1 athlete)

then..

2) AMRAP the following for 12 min:
15 Deadlifts (50kg/32kg)
12 Box Step Overs (61cm/51cm)
9 Push Press (50kg/32kg)

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 – CrossFit Algoa Kids Holiday Camp – Drilling invaluable skills! The principle of Virtuosity is practiced from at a young age at CrossFit Algoa…”Doing the common, uncommonly well!”

#crossfitalgoakids #crossfitalgoa #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) Snatch 2 – EMOM 7 (climb to a Max Day)

Score = Load

b) Snatch 15 FT (75% of Max Day)

Score = Time

then…

2) Complete 21-18-15-12-9-6-3 of the following FT:
Snatch (squat!) (35kg/25kg)
HSPU

TC = 14 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
a) Power Snatch, OHS – EMOM 7 (climb to a Max Day)

Score = Load

b) Power Snatch, OHS 15 FT (75% of Max Day)

Score = Time

then…

2) Complete 21-18-15-12-9-6-3 of the following FT:
Snatch (squat or power snatch, OHS) (22kg/15kg)
Piked Push-ups (61cm/51cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – What’s your excuse for not exercising? Here is Eva (76 years young) on some slightly modified D-Ball cleans! If you are interested in joining us in 2018 please contact us on info@algoacrossfit.com.

#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 16.1 (https://games.crossfit.com/workouts/open/2016)

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) overhead walking lunge
8 burpees
25-ft. (7.62m) overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb. (43kg)
Women lunge 65 lb. (29kg)
NB = 5 foot = 1,524 m = 1 rep on lunge
1 Rnd = 26 reps

Score = Reps

then…

2) Accumulate the following:
L-sit 2 minutes
X-Bridge Left 2 minutes
X-Bridge Right 2 minutes

Score = Time to accumulate these hold times

EXTRAS

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

LITE WOD

1) Scaled Open Workout 16.1 (https://games.crossfit.com/workouts/open/2016)
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. (7.62m) front rack walking lunge
8 burpees
25-ft. (7.62m) front rack walking lunge
8 jumping chin-over-bar pull-ups (15.24 cm head to bar)

Men lunge 45 lb. (20kg)
Women lunge 35 lb. (15kg)
NB = 5 foot = 1,524 m = 1 rep on lunge
1 Rnd = 26 reps

Score = Reps

then…

2) Accumulate the following:
Tuck-sit 2 minutes
Side Bridge Left 2 minutes
Side Bridge Right 2 minutes

Score = Time to accumulate these hold times

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 – HERO WOD “RICH” – U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

#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 WODS

1) CrossFit HQ WOD (170704)

The HERO WOD “Rich”

For time:
13 squat snatches, 155 lb. (70kg/52kg) (LITE – 50kg/32kg)
Then, 10 rounds of:
10 pull-ups (LITE – assisted)
100-meter sprint
Then, 13 squat cleans, 155 lb. (70kg/52kg) (LITE – 50kg/32kg)

Score = Time

then…

2) Bring Sally Up – Back Squat (61kg/43kg) (LITE – 43kg/27kg)

Score = Reps achieved (everytime you stand = 1 Rep)

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 – Happy Anniversary to my Love, Cinds! Today is our 10 Year Wedding Anniversary! A massive thank you to everyone who has been involved in our lives and supported us through these years!!!!!

#10yearweddinganniversary #love #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:
Muscle-ups RM
Rest 1 min
Strict deficit HSPU’s (15cm/9cm) RM
Rest 1 min
HS Walk Max Unbroken Distance (1m = 1 rep)
Rest 3 min

Score = Total Reps

then…

2) Pistol Squat (weighted) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Pistol Squat above BW (note TGU sit-up load)

EXTRAS

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

LITE WOD

a) Complete 3 Rnds of the following for Max Reps:
Pull-ups (Assisted) RM
Dips (Assisted) RM
Rest 1 min
Piked Push-ups (61cm/51cm) RM
Rest 1 min
Piked Push-ups – Opposite shoulder touch (61cm/51cm) RM (3 reps = 1 rep)
Rest 2 min

Score = Total Reps

then…

2) Weighted DB/KB walking lunge (front rack) 5-5-5-5-5 (each leg)
*Between each set complete 10 TGU Sit-ups (5 each side)

Score = Load on Lunges above BW (note TGU sit-up 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 – Most of our CrossFit Algoa Coaches and Intern Coaches at our End of Year Christmas Party and Prize Giving (From Left Eva, Deane, Aidan, Sam, Dave, Cindy, Grant and Emlyn…with Jeanine and Celeste who could not make the event). What a great team!!!!!!

#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’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups
50 calorie Row
100 OHS
50 Box Jumps
25 Pull-ups

Men use a 45-lb. (20kg) barbell and 24-in. (61cm) box
Women use a 45-lb. (20kg) barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

EXTRAS WOD

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

LITE WOD

1) CrossFit HQ’s 2017 LIFTOFF Met Con – 171202

Complete as many rounds as possible in 12 minutes of:
25 Pull-ups (assisted)
50 calorie Row Or 50 SDHP (16kg/13kg)
100 OHS
50 Step-ups
25 Pull-ups (assisted)

Men use a 15kg barbell and 24-in. (61cm) box
Women use a 15kg barbell and 20-in. (51cm) box

Score = Total Reps

then…

2) Turkish Get-ups 3-3-3-3-3 (each arm – start on a moderately heavy load, climb to a max load)

Score = Load (weakest side)

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