Featured Image – A farewell photo with Bianca (back left, 2nd from the end) after our Friday 9am class…Bianca heads back to France where she is currently working! Thanks for joining us for the past 5 weeks Bianca! #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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings, 2 pood (32kg/24kg)
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

TC = 25 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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)
Scaling – Pull-up Bar Rope Pull-ups (leg assisted)
Scaling – Box sitting leg positioning and stand

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings (24kg/16kg)
25 sit-ups
25 supermans
25 hanging knee raises

TC = 25 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 – All those burpees! Good work ladies and gents!
#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 WOD

1) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (60kg/40kg)
20 HSPU’s
30 Power Cleans (60kg/40kg)
40 Cal Row Or 40 SDHP (20kg/13kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (20kg/13kg)
30 Power Cleans (60kg/40kg)
20 HSPU’s
10 Thrusters (60kg/40kg)

TC = 20 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) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (40kg/25kg)
20 HSPU’s
30 Power Cleans (40kg/25kg)
40 Cal Row Or 40 SDHP (16kg/10kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (16kg/10kg)
30 Power Cleans (40kg/25kg)
20 HSPU’s
10 Thrusters (40kg/25kg)

TC = 20 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 – Tim with a “fat bar” 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

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (80kg/52kg)
300m-200m-100m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups – RM x 2

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (45kg/30kg)
200m-100m-50m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups (kneeling) – RM x 2

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 on a sled drag over the weekend! #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) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
3 x 3

Score = Quality

b) M-up – feet on wall/floor
3 x 3

Score = Quality

c) M-up’s (Jumping or assisted)
3 x 3

Score = For Quality

d) RM M-up’s (Bar/Ring) *Scaling – Pull-up and Ring Dip Rep Max

Score = Total Reps (Scaled Version – (Pull-ups + Dips) / 2)

then…

2) AMRAP the following for 12 min:
10 Burpee Box Jump Overs (61cm/51cm)
5 Muscle-ups
15 Box Jump Overs (61cm/51cm)
10 C2B Pull-ups
20 Burpees
15 Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
6 x 3

Score = Quality

b) Lunging to dip position, Standing to top position – Rings connected by power band
3 x 3

Score = Quality

c) Pull-up (assisted) and Ring Dip (assisted) Rep Max

Score = (Pull-ups + Dips) / 2

then…

2) AMRAP the following for 12 min:
10 Burpee Box Step Overs (61cm/51cm)
5 Strict C2B Pull-ups (assisted)
15 Box Step Overs (61cm/51cm)
10 Pull-ups (assisted)
20 Burpees
15 Ring Rows

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 – Iain on some “fat bar” Hang Power Clean and Jerks at the 2017 Nutritech East Cape Champs. Spot judge Yolande “No Rep” Van Tonder keeping a close eye on Iain!

#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

1) Complete the following Strongman Sprint Chipper FT:
30m Yoke Carry (180kg/115kg) (LITE – 115kg/75kg)
60m Farmers Walk (70kgx2/45kgx2) (LITE – 45kgx2/30kgx2)
9 Tyre Flips (270kg/180kg) (LITE – 180kg/90kg)

Score = Time

then…

2) In Teams of 6, AMRAP the following, in relay, for 15 minutes:
20 m Sled Push (90kg/60kg) (LITE – 60kg/40kg)
100 m Run
10 DB Snatches (30kg/20kg) (LITE – 20kg/10kg)
Rest until it’s your turn…
*Sled Push = 10 reps (2 m = 1 rep)

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 – Coach Deane at Nutritech East Cape Champs on the Xebex Airbike!  #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 WOD

1)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 40kg/25kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 25kg/15kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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 – Our resident CrossFit Games Masters athlete, Eva in Hawai, getting in some swimming! Awesome pic Eva! (Image courtesy of Eva Thornton)

#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 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 DU’s

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 Singles

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

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 –  What is your “ORP” Optimal Recovery Position? Here Bob and Iain, in the distance recover, after yesterdays “WOD” Workout of the Day!
#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) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
HSPU’s
TNG Deadlift (100kg/70kg or 50% 1RM)
BB Facing Burpees (2 foot take off 2 foot landing)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (9.1kg/6.3kg)
Station 2 – AMRAP Sandbag belly carry (10 m suttle walk/run – 60kg/40kg) (2m = 1 rep)
Station 3 – AMRAP HS Walking (10 m shuttle walk/run 2m = 1 rep)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
Piked Push-ups
TNG Deadlift (70kg/45kg or 50% 1RM)
BB Facing Burpees (step over allowed)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (6.3kg/4.5kg)
Station 2 – AMRAP Sandbag belly carry (10 m shuttle walk/run – 40kg/30kg) (2m = 1 rep)
Station 3 – AMRAP Piked Pushup – Opp shoulder Taps (6 touches = 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 – Our 2017 Nutritech East Cape Champs will be broadcast tonight, at 20:00, on Super Sport 1 on Supersport Showcase – Click Here for more details.

#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) Complete the following complex E90sO90s:
Power Clean, Hang Squat Clean, 2 Front Squats, 1 Split Jerk

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Complete the following complex E90sO90s:
Power Clean, Hang Power Clean, 3 Front Squats, 1 Push Press

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 4:00-7:00, run 300 meters then do clean and jerks (50kg/30kg)
Rest 1 minute
From 8:00-11:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 12:00-15:00, run 300 meters then do 155-lb. (50kg/30kg) clean and jerks

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 – Grant loving the Xebex Airbike! Great piece of conditioning equipment!
#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

Fight Gone Bad – 5 Round Variant!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Min 1 – Wall-ball (9.1kg/6.3kg), 10ft/9ft target. (Reps) (LITE – 6.3kg/4.5kg)
Min 2 – Sumo deadlift high-pull (34kg/25kg) (Reps) (LITE – 6.3kg/4.5kg)
Min 3 – Box Jump (51 cm) (Reps)
Min 4 – Push-press (34kg/25kg) (Reps)
Min 5 – Row (Calories)
REST 1 min

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point

Score = 5 Round Total Reps (Note 3 Rnd score!)

EXTRAS

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

LITE WOD’s

CrossFit Algoa’s LITE VARIANT of Fight Gone Bad – 5 Round Variant!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Min 1 – Wall-ball (6.3kg/4.5kg), 10ft/9ft target. (Reps)
Min 2 – Sumo deadlift high-pull (25kg/15) (Reps) (6.3kg/4.5kg)
Min 3 – Box Jump/Step ups (51 cm/40cm) (Reps)
Min 4 – Push-press (25kg/15kg) (Reps)
Min 5 – Row (Calories)

REST 1 min

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point

Score = 5 Round Total Reps (Note 3 Rnd score!)

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