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

Featured Image – U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

#insidegreatness #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

HERO WOD – “Horton”

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb. (70kg/52kg)
50-yard (45.72m) buddy carry

Score = Time

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry (60kg/40kg)

EXTRAS WOD

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

LITE WOD

CrossFit Algoa’s LITE VARIANT of the HERO WOD – “Horton”

9 rounds for time with a partner of:
9 Pull-ups (assisted) and 9 Bar Dips (assisted)
11 clean and jerks, (50kg/30kg)
50-yard (45.72m) buddy carry

Score = Time

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry (40kg/30kg).

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 – Chad on some Thrusters! We love thrusters as much as we love burpees! Why do we love them so much? CrossFit training involves moving large loads, over long distances, fast…resulting in a high power output! This stresses one physiologically on a number of levels and we derive fitness from these stressors as our bodies adapt to the imposed demands…in other words we get fitter and make the gains we are seeking! That’s why we love movements like thrusters and burpees!

#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)
a) Practice Rope Climbing

Score = For Quality

b) 10 Legless Rope Climbs (4.1m) FT

TC = 10 min

Score = Time

then…

2) AMRAP the following for 16 min:
3 Rope Climbs (4.5 m)
9 Bar Muscle-ups
15 BB Facing Burpees
21 T2B

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Practice Rope Climbing

Score = For Quality

b) 30 Rope Pulls – Lying to standing FT

TC = 10 min

Score = Time

then…

2) AMRAP the following for 16 min:
9 Rope Pulls – Lying to standing
9 C2B Pull-ups (Assisted)
15 BB Facing Burpees
21 Hanging Knee Raises

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 – Dave was on “Inside Greatness” last night on Facebook live @launchwithgary. To watch the show go follow Gary van Aswegen on facebook – you can find it at the following link (https://www.facebook.com/search/top/?q=gary%20van%20aswegen).
#insidegreatness #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

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

RX’ED WOD

1)
a) Tabata – Strict Ring Dips

Score = Total Reps

Rest 3 min

b) Tabata – Push-ups

Score = Total Reps

then…

2) Complete the following FT:
25 Deadlifts (143kg/100kg or 60% 1RM)
400 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Tabata – L-sit

Score = Time held

EXTRAS WOD

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

LITE WOD

1)
a) Tabata – Strict Bar Dips (assisted)

Score = Total Reps

Rest 3 min

b) Tabata – Push-ups (kneeling)

Score = Total Reps

then…

2) Complete the following FT:
25 Deadlifts (100kg/70kg or 60% 1RM)
300 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Tabata – Tuck-sit

Score = Time held

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 – Podium finishers at @crossfitmosselbay #gardenroutegames over the weekend! @coach_deanecf and @daveleveysa taking second in the advanced men’s division (right), @pot_taryn and @cindywattruslevey (Middle) taking 3rd in the Women’s beginner division and @cadeferreira_ and Thando (left) taking 3rd in the Masters vs Teens division. Congrats!

#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)
a) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

b) OHS 10-10 (count sets >65% 1RM)

Score = Load

then…

2) Complete the following Chipper FT:
50 Burpee Box Jump Over (76cm/61cm) – Vaulting allowed (both hands and feet must touch top of box)
40 Deficit HSPU’s (9cm/4.5cm)
30 OHS (90kg/63kg or 60% 1RM)

TC = 12 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) OHS 3-3-3 (count sets > 80% 1RM)

Score = Load

b) OHS 10-10 (count sets >65% 1RM)

Score = Load

then…

2) Complete the following Chipper FT:
50 Burpee Step Over (61cm/51cm) – Vaulting allowed (both hands and feet must touch top of box)
40 Piked Push-ups (51cm/Feet on floor)
30 OHS (50kg/30kg or 60% 1RM)

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 – A big pleasure having friends from @rfx_crossfit in Australia visit us! From left Tammy, Graedon, little Noah, Jess and then on the far right Clint with Cindy and Dave between! Thank you for visiting @CrossFitAlgoa!!

#crossfitcommunity #rfx_crossfit #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) Strict Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Kipping Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
50 DU
25 Burpee Broad Jump (BB stopper to stopper jump)
500 m Run

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)
a) Strict Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Kipping Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
50 Single-Unders
20 Burpee Broad Jump (Jump over 5kg bumper plate)
400 m Run

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 – A massive congrats to Anje, Roxy, Taryn, Cindy, Cade, Thando, Coaches Deane and Dave for some excellent performances this weekend at CrossFit Mosselbay’s Garden Route Games! Also excellent job done by Yolandi “No Rep” Van Tonder who judged at the competition! A big thanks to Tayla, Chris, Clyde, Ashlynne, Aiden, Callum, Grant, Hannah, Zachary, Caleb, Hannah, Ella, Graham and Lee for their awesome support!

#crossfitmosselbay #gardenroutegames #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) Segment Snatch Deadlift, Snatch, OHS – EMOM 15 (70% 1RM)

Score = Reps x Load

then…

2) Complete the following FT:
100 Back Squat (100kg/70kg or 50% 1RM)

TC = 15 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’s

1) Segment Snatch Deadlift, Power Snatch, OHS – EMOM 15 (70% 1RM)

Score = Reps x Load

then…

2) Complete the following FT:
100 Back Squat (70kg/45kg or 50% 1RM)

TC = 15 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 – U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy
#bronscor #luke1v37 #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

HERO WOD – “Andy” (CF HQ 170926)

For time, wearing a 20-lb. (9.1kg/6.3kg) vest:
25 thrusters, 115 lb. (52kg/35kg)
50 box jumps, 24 in. (61cm/51cm)
75 deadlifts, 115 lb. (52kg/35kg)
1.5-mile run (2.41km run)
75 deadlifts, 115 lb. (52kg/35kg)
50 box jumps, 24 in. (61cm/51cm)
25 thrusters, 115 lb. (52kg/35kg)

TC = 40 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

CrossFit Algoa’s LITE VARIANT of the HERO WOD – “Andy” (CF HQ 170926)

For time (No weight vest for the Light Program):
25 thrusters, (35kg/22kg)
50 box step overs (61cm/51cm)
75 deadlifts, 115 lb. (35kg/22kg)
1.5-mile run (2.41km run)
75 deadlifts, 115 lb. (35kg/22kg)
50 box step overs (61cm/51cm)
25 thrusters, 115 lb. (35kg/22kg)

TC = 40 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 – Best of luck to all those competing at the Garden Route Games this weekend! Follow all the action on their facebook page (https://www.facebook.com/CFMBGRGames/).

#eastcapechamps #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 WOD

1)
a) Practice DU’s

Score = For Quality

b) HS (Freestanding) Opposite Shoulder Taps – AMRAP 4

Score = Total Reps
Scaling – Opp Shoulder Taps in Piked Position or at Wall (or weight transfers at wall)

then…

2) Complete 10 Rounds of the following FT:
Row 200 m or sub SDHP 20 (20kg/13kg)
Run 200 m
DU 30
Rest precisely 30 sec

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)
a) Practice DU’s (Scaling Single-Unders)

Score = For Quality

b) Piked Hold (61cm/Floor) Opposite Shoulder Taps – AMRAP 4

Score = Total Reps
Further Scaling – HS Hold – Same Side Hip touches

then…

2) Complete 10 Rounds of the following FT:
Row 150 m or sub SDHP 15 (16kg/10kg)
Run 150 m
30 Single Unders
Rest precisely 30 sec

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 – Tuck sit and L-sit’s – literally the king of abdominal/anterior chain exercises!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #alwaysfitleague #eastcapechamps #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) Team Series 2017 Event 8 (https://games.crossfit.com/workouts/teamseries/2017/2)

Rx’d Workout

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 20 kg
(45 lb.) and 15 kg (35 lb.).

Score = Time

then…

2) Thruster 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

EXTRAS WOD

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

LITE WOD

1) Team Series 2017 Event 8 (https://games.crossfit.com/workouts/teamseries/2017/2)

Scaled Workout

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 jumping chest-to-bar pull-ups
Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 20 kg
(45 lb.) and 15 kg (35 lb.).

Score = Time

then…

2) Thruster 5-5-5-5-5 (count sets >70% 1RM)

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