Featured Image – NB Last Chance to book for the Christmas Party/Year End Function….please do so by 12:00 today! All the details were emailed to you again last night…HOHOHOHO!!!

#christmasparty #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’ED WOD

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – See LITE

TC = 3 min

Score = Time of Max Hold

then…

2) Test 6 – Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Includes Masters up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 61cm/51cm box
12 Push press, 115/75 pound (52kg/34kg)
9 Toes-to-bar

Score = Reps

EXTRAS WOD

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

LITE WOD

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

then…

2) Test 6 Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Scaled Version 1…
Complete as many rounds and reps as possible in 18 minutes of:
15 Step-ups, 61cm/51cm box
12 Push press, 95/55 pound (34kg/25kg)
9 Hanging Knee Raises

Score = Reps

TRANSFORMATION CHALLENGE…
If you missed Re-Testing on Tests 1/2/3 you must complete 1-2 of these today! (See Mon – Wed)

1) Front Squats 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2) Accumulate as much Tuck Sit hold time as possible in 2 minutes.
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT
Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – All Members, a big Reminder to get your RSVP and payment in asap for our Christmas party, which takes place next Wednesday the 6th December at 18:00!  Don’t miss out! It’s going to be fun!
#christmasparty #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

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

RX’ED

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Squat Clean – 2-2-2-2-2-2 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

then..

2) In groups of 4 AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

EXTRAS WOD

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

“LITE” WOD

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

SUMMER CHALLENGE…
1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Power Clean, Front Squat 3-3-3-3-3-3 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

then..

2) In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

TRANSFORMATION CHALLENGE…

1) Transformation Challenge Test 3 was completed on Wednesday 8 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

NB – Transformation Challenge Members to complete Test 3 today.

a) Transformation Challenge Test 3 – In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Step-up’s OR Box Jumps (51cm/40cm)
1 min Sit-up’s
1 min KB Swing (16kg/10kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

Rest 10 minutes…

b) If you missed or want to repeat these tests, please complete Test 1 (7 AMRAP Burpees) OR Test 2 (Scaled FRAN)…then please complete next!

If you have completed all the testing then complete the following:

c) FT complete:
40-30-20 Alt. DB Snatch (10kg/5kg)
40-30-20 Alt. Lunging Steps

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 – Alan Foulis walking up to the Sandbag on the Sandbag Clean, Handstand Pushup Event at our 2017 Nutritech East Cape Champs!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #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

Summer Challenge Tests 3 and 4 were last completed on Wed 1 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Summer Challenge Test 3 and 4:

Test 3
a) Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)
250 foot (76.2m) HS Walk for time

TC = 3 min

Score = Time or TC plus 1 sec/ meter missed

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

Scaling 2 – SEE LITE

3 min Transition…

Test 4
b) Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)

Complete as many rounds and repetitions as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 9.1 kg ball to 10 feet, Women use 6.3 kg
ball to 9 feet

Score = Total Reps

EXTRAS WOD

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

LITE WOD

SUMMER CHALLENGE…
Summer Challenge Tests 3 and 4 were last completed on Wed 1 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Summer Challenge Test 3 and 4:

a) CrossFit Algoa’s LITE VARIANT of Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

3 min Transition…

b) CrossFit Algoa’s LITE VARIANT of Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)
Scaling 1:
Complete as many rounds and repetitions as possible in 14 minutes of:
14 pull-ups (assisted)
50 wall-ball shots
100 single-unders
Men use 6.3 kg ball to 10 feet, Women use 4.5 kg
ball to 9 feet

Score = Total Reps

TRANSFORMATION CHALLENGE…

1) Transformation Challenge Test 2 was completed on Tuesday 7 Nov 2017. Ensure that you re-test with exactly the same weights & workloads!

a) Complete CrossFit Algoa’s LITE VARIANT 2 of “Fran” 21-15-9 of the following FT:
Thruster (20kg/7kg)
Ring Rows (toes under rings, bottom of ring at sternum)

TC = 10 min

Score = Time / TC plus 1 sec/rep missed

then…

b) Complete Test 1 if you missed it yesterday i.e. 7 min AMRAP burpees

OR…if completed both then complete the following training…

In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

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 – Roxy on our AFL Competitors FILTHY 50 PLUS! Greta work to everyone who completed Filthy 50 or our PLUS variation last week! Christmas is approaching! Reminder to get your RSVP and payment in by Tuesday 28th (tomorrow) for our end of Year Christmas Party and Prize Giving Function!

#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).

This week we will be TESTING for our SUMMER CHALLENGE and TRANSFORMATION CHALLENGES!

The TRANSFORMATION CHALLENGERS needs to Re-test on the 3 Tests, while the SUMMER CHALLENGE Gains group need to re-test on all 6 tests. The “Fittest in the Box” need to make sure that they have submitted at least 1 score for each of the tests!

Our SUMMER Challenge consisted of our usual Challenges, namely:
1) “Fat Loss” Challenge
Largest % reduction in body fat (not body weight).
2) “Gains” Challenge
Largest % improvement on benchmark testing
3) “Fittest in the Box” Challenge
Highest scoring on benchmark tests (either T1 or T2)
4) “Attendance” Challenge
Highest attendance

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

RX’ED WOD

1) Complete the Benchmark WOD’s – Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) Test 1 – Isabel – 30 Snatches (61kg/43kg) FT
NB – SQUAT SNATCH!
TC = 10 min

Score = Time/TC plus 1 sec/repm missed

Rest 7 min…

b) Test 2 – Grace – 30 Clean (any) and Jerk (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1 Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) CrossFit Algoa’s LITE VARIANT for Isabel – 30 Snatches (40kg/25kg) FT
NB – POWER SNATCH, OHS
TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Rest 7 min

b) CrossFit Algoa’s LITE VARIANT for Grace – 30 Clean (any) and Jerk (any) (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

2. The Transformation Challenge Test 1 on Monday 6 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Transformation Challenge Test 1
a) CrossFit Algoa’s LITE VARIANT of Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Transformation Challenge Normal Burpees (no target!)

Score = Total Reps

then…Rest 10 min and complete…

b) TC Training – Complete the following FT:
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)
800 m Run
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)

TC = 10 min
10 m = 1 Rep

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 – HERO WOD “Coffland” – U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

#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) Skill:
M-up drills
Push-ups

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

2) Muscle-up drills:
a) Hips to Bar Drill 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill 3 x 3

Score = For Quality

c) Practice Muscle-ups (bar/ring) – 3 attempts
NB – use assistance as needed

Score = Max Reps (highest set)

then…

3) The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

TC = 25 min

Score = Time/TC plus 1 sec/sec missed

EXTRAS WOD

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

LITE WOD

1) Skill:
M-up drills
Push-ups

2) Muscle-up drills:
a) Hips to Bar Drill (assisted) 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill (assisted) 3 x 3
TC – Jumping M-up to neutral hold

Score = For Quality

c) Practice Assisted Pull-ups – 3 attempts
TC – Kipping Ring Rows

Score = Max Reps (highest set)

then…

3) CrossFit ALgoa’s LITE VARIANT of The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups (kneeling)

TC = 25 min

Score = Time/TC plus 1 sec/sec missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our Christmas Party, End Of Year Function and Challenge Prize Giving will take place on Wednesday the 6th December at 18:00. Please RSVP and pay by 28 November at info@algoacrossfit.com. Please see our email sent earlier this week for more details!

#ChristmasParty #luke1v37 #summerchallenge #transformationchallenge #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) Skill:
Review all Filthy 50 mvts for warmup

then…

3) The Benchmark Filthy Fifty:

For time:
50 Box jump, (61cm/51cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (16kg/12kg)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (20kg/15kg)
50 Back extensions
50 Wall ball shots (9.1kg/6.3kg)
50 Burpees
50 Double unders
* AFL Competitors – see AFL program!!

TC = 30 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) Skill:
Review all Filthy 50 mvts for warmup

then…

2) CrossFit Algoa’s LITE VARIANT of the Benchmark Filthy Fifty:

For time:
50 Step-ups (51cm/40cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (12kg/8kg)
50 Walking Lunge steps
50 Hanging Knee Raises (TC – Sit-ups)
50 Push press (15kg/10kg)
50 Superman lifts
50 Wall ball shots (6.3kg/4.5kg)
50 Burpees
50 Single unders

TC = 30 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 – Friends of CrossFit Algoa, Evan and Hannah with Coach Greg Glassman, the Founder of CrossFit, Inc. He visited Iron Gate CrossFit on Tuesday for a nutrition, health and fitness talk (Image courtesy of Evan Hobson)!
#irongatecrossfit @irongatecrossfit #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) Skill:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (110kg/77kg or 65% 1RM)
200m-200m-200m Run

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) Skill:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (75kg/48kg or 65% 1RM) (TC – 45kg/30kg or appropriate loading)
200m-200m-200m Run

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

Featured Image – Anje getting in some Neutral Holds on the Rings, while in Kenton on Sea, for our CrossFit Algoa caoches weekend away!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (43kg/29kg)
10 BB Facing Burpees

2 min Rest/Transition

AMRAP 5:
10 Toes to Bar
10 KB Swing (24kg/16kg)

2 min Rest/Transition

AMRAP 5:
10 Box Jump Overs (61cm/51cm)
10 HSPU

2 min Rest/Transition

AMRAP 5:
50 DU’s
10 Airsquats

Score = Total Reps (for all 4x AMRAP’s)
Time = 20 min work and 6 min rest/transition

EXTRAS WOD

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

“LITE” WOD

1) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (29kg/20kg) (TC – 20kg/15kg)
10 BB Facing Burpees

Score = Lowest Rep count

2 min Rest/Transition

AMRAP 5:
10 Hanging Knee Raises (TC – Sit-ups)
10 KB Swing (16kg/10kg) (TC – same)

2 min Rest/Transition

AMRAP 5:
10 Box Step Overs (61cm/51cm) (TC – 40 cm)
10 Piked Push-ups (TC – Kneeling Piked Push-ups)

2 min Rest/Transition

AMRAP 5:
50 Single-unders
10 Airsquats

Score = Total Reps (for all 4x AMRAP’s)

Time = 20 min work and 6 min rest/transition

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 Overhead Squat work while on a stand up paddle (SUP) board at our Coaches weekend away! Good balance Coach Deane! #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) Skill
Pull-up/Pull-ups (assisted)/Ring Rows

then…

2) Complete the following E2ndMo2ndM:
a) C2B Pull-ups (strict) RM-RM-RM

b) Pull-ups (strict) RM-RM-RM

c) Kipping Pull-ups RM

Score = Total Reps for A + B + C

then…

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups
* AFL Competitors with a weight vest (9.1kg/6.3kg)

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!

LITE WOD

1) Skill
Pull-up/Pull-ups (assisted)/Ring Rows

then…

2) Complete the following E2ndMo2ndM:
a) Assisted C2B Pull-ups (strict) RM-RM-RM

b) Assisted Pull-ups (strict) RM-RM-RM

c) Assisted Kipping Pull-ups RM

Score = Total Reps for A + B + C

Scaling 2 – Transformation Challenge…
2) Complete the following E2ndMo2ndM:
a) Ring Rows (Toes 50 cm forward of hanging rings) RM-RM-RM

b) Ring Rows (Toes in line with hanging rings) RM-RM-RM

c) Kipping Ring Rows RM (same pos as B)
NB – set rings at bottom of sternum

Score = Total Reps for A + B + C

then…

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups (Toes/Kneeling)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

c) Scaling 2 (Transformation Challenge)
Complete 6 Rnds of the following FT:
300m Run
20 Walking Lunges
10 Push-ups (kneeling)

TC = 18 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