Featured Image –  Richard had hand surgery less than a week ago and he is back at the Box getting back into it! With CrossFit we can always scale and substitute where need be to improve your health and fitness. Richard will not be allowed to use his hand for a number of weeks but we have many ways in which we can improve his fitness and help specifically speed up his rehab by working on shoulder girdle and arm strength without specifically using the hand. In picture, he is performing “Frankenstein Squats” as a substitute for Front Squats, so as to not involve the hand but still improve overall hip & knee extension and core strength.

#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

1) Event 7 Team Series (https://games.crossfit.com/workouts/teamseries/2017/2)

Rx’d Workout

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Score = Total Reps and Weight (lbs)
The team’s score is the sum of all the reps completed
during the handstand push-ups and double-unders,
and the weight in lbs. of the heaviest squat from
each athlete. For example, if Athlete 1 completes 40
handstand push-ups, 160 double-unders and a max
squat of 350 lb., and Athlete 2 completes 35 handstand
push-ups, 175 double-unders and a 250-lb. squat, the
team’s score will be 1,010.

then…

2) Mixed Tabata (8 min – 16 Rnds) of the following:

1st Interval – Double-Unders

2nd Interval – HSPU’s

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Event 7 Team Series (https://games.crossfit.com/workouts/teamseries/2017/2)

Scaled Workout

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Single-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Single-unders
16:00-18:00 Rest
18:00-20:00 Hand-release push-ups
Tiebreak: None

Score = Total Reps and Weight (lbs)
The team’s score is the sum of all the reps completed
during the handstand push-ups and double-unders,
and the weight in lbs. of the heaviest squat from
each athlete. For example, if Athlete 1 completes 40
handstand push-ups, 160 double-unders and a max
squat of 350 lb., and Athlete 2 completes 35 handstand
push-ups, 175 double-unders and a 250-lb. squat, the
team’s score will be 1,010.

then…

then…

2) Mixed Tabata (8 min – 16 Rnds) of the following:

1st Interval – Double-Unders

2nd Interval – HSPU’s

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 – From left… Alwyn, Marco, Bob and Iain on synchro Wall Balls! #crossfitteamseries #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #bronscor #luke1v37 #eastcapechamps  #alwaysfitleague #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) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) CrossFit Team Series – Event 6 (https://games.crossfit.com/workouts/teamseries/2017)

Rx’d Workout (In Teams of 2)

21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5
kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).

EXTRAS WOD

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

LITE WOD

1) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) CrossFit Team Series – Event 6 (https://games.crossfit.com/workouts/teamseries/2017)

Scaled Workout (In Teams of 2)
21-15-9 synchronized reps for time of:
Dumbbell snatches
Pull-ups
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Time cap: 30 minutes
Tiebreak: None

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 22.5
kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).

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 working on some mobility in the sun! How often do you mobilise? Mobility work should form an integral part of your daily routine…you can think of it as “self-maintenance” work! Get to our Mobility class on Thursdays at 17:05 to learn how to look after your valuable body!

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

In Teams of 2 -Event 5

Rx’d Workout

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.
Men use a 24-in. (61cm) box, 225-lb. deadlift
Women use a 20-in. (51 cm) box, 155-lb. deadlift

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 102
kg (225 lb.), 70 kg (155 lb.) and 48 kg (105 lb.).

Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) E90sO90s complete a Rep Max (RM) on the following:

Min 0-4.5min – Strict Toes to Bar
Min 4.5-9min – Toes to Bar
Min 9-13.5min – Accumulate as much time as possible on L-sit

Score = Reps plus Seconds on hold

EXTRAS

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

LITE WOD’s

1) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 (or if alone complete alone) – Event 5:
Scaled Workout
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee step-overs
3 synchronized deadlifts
6 synchronized burpee step-overs
6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.
Men use a 20-in. (51cm) box, 155-lb. deadlift
Women use a 20-in. (51cm) box, 105-lb. deadlift

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 102
kg (225 lb.), 70 kg (155 lb.) and 48 kg (105 lb.).

Tiebreak: None
Score = Time/TC plus 1 sec/rep missed

then…

then…

2) E90sO90s complete a Rep Max (RM) on the following:

Min 0-4.5min – Strict Knee Raises
Min 4.5-9min – Knee Raises
Min 9-13.5min – Accumulate as much time as possible on Tuck-sitting

Score = Reps plus Seconds on 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/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends (Image and Citation courtesy of CrossFit, Inc.).

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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 – “Emily”

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Score = Time (including the precise rests)

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 – “Emily”

10 Rounds for time of:
30 Single-unders
15 Ring Rows
30 Squats
100-m Sprint
Rest 2 minutes

Score = Time (including the precise rests)

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 – Did you see our post on #CrossFit training being Universally Scalable? If not click here OR Visit our NEWS!

#crossfitalgoa #makingpeoplebetter #crossfit #crossfitalgoakids #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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 WOD

1) CrossFit Team Series 2017

RX’ed Workout – Event 3 (https://games.crossfit.com/workouts/teamseries/2017)

For time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.
Men throw a 20-lb. (9.1kg) ball to 10-ft. target
Women throw a 14-lb. (6.3kg) ball to 9-ft. target

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

Score = Time/TC plus 1 sec/rep missed
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 48 kg (105 lb.), 43 kg (95 lb.), 29 kg (65 lb.),
and 9 kg ball (20 lb.), 6 kg ball (14 lb.), 4 kg ball (10 lb.).

then…

2) 3 Rounds of:

AMRAP 2:
5 Hang Power Cleans
5 Push Jerks

REST 2 min
(BB = 90kg/63kg or 62% 1RM Push Jerk)

Score = Total Reps for 3x AMRAPS

EXTRAS

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

LITE WOD

1) CrossFit Team Series 2017

Scaled Workout – Event 3 (https://games.crossfit.com/workouts/teamseries/2017)

For time:
50 synchronized wall-ball shots
30 cleans, 95/65 lb.
50 synchronized wall-ball shots
20 cleans, 135/95 lb.
50 synchronized wall-ball shots
10 cleans, 155/105 lb.
Men throw a 14-lb. (6.3kg) ball to 9-ft. target
Women throw a 10-lb. (4.5kg) ball to 9-ft. target
Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

Score = Time/TC plus 1 sec/rep missed

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.),
61 kg (135 lb.), 48 kg (105 lb.), 43 kg (95 lb.), 29 kg (65 lb.), and 9 kg ball (20 lb.), 6 kg ball (14 lb.), 4 kg ball (10 lb.).

then…

2) 3 Rounds of:

AMRAP 2:
5 Hang Power Cleans
5 Push Jerks

REST 2 min
(BB = 60kg/40kg or 62% 1RM Push Jerk)

Score = Total Reps for 3x AMRAPS

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 and Leonard (left) get ready for the scaled Run, Swim, Run, Burpee, Repeat Beach Event at the 2017 NECC, while Intern Coach Jeanine takes some FB live footage, Coach Deane has a stare-down with Iain, Coach Dave fuels himself (as per usual) and Head Judge Lawrence calls an instruction!

#eastcapechamps #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)
a) Strict Dips RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

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

Score = Total Reps

then…

2) CrossFit HQ WOD – 170916

For Time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent

(NB 15 ft = 4.54m)
Class SUB for Hip Extension – Hip Thruster (20kg/10kg)

TC = 15 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 Bar Dips (assisted) RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

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

Score = Total Reps

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 170916

For Time:
50 Hip lifts
15 Rope Pulls – Lying to standing
40 Hip lifts
12 Rope Pulls – Lying to standing
30 Hip lifts
9 Rope Pulls – Lying to standing
20 Hip lifts
6 Rope Pulls – Lying to standing
10 Hip lifts
3 Rope Pulls – Lying to standing

(NB 15 ft = 4.54m)
Class SUB for Hip Extension – Hip Thruster (20kg/10kg)

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 – Roxy and Alwyn moving some load on BB Partner Carries on The Hero WOD “KEV”! #herowod #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) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

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

RX’ed Workout

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. (43 kg) and Women 29 kg (65 lb.) barbell

Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed

Tiebreak: None

EXTRAS WOD

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

“LITE” WOD

1) OHS 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

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

Scaled Workout

For time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 single-unders, each, relay

Men use 65-lb. (29kg) and Women and 20 kg (45 lb. barbell

Time cap: 15 minutes
Score = Time/TC plus 1 sec/rep missed

Tiebreak: None

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 – Yesterday’s Public Holiday WOD class…awesome 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) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean

Score = Load (Sum of max load achieved for 5, 3 and 1 i.e. 100kg + 110kg + 125kg = 335kg)

then…

2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)

Rx’d Workout (In Teams of 2)

For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 20kg/13kg)
100 toes-to-bars, total

Time cap: None
Tiebreak: None

Score = Time

EXTRAS WOD

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

LITE WOD

1) Complete the following for max loading:
EMOM 5 – 5 Power Cleans
EMOM 5 – 3 Power Cleans
EMOM 5 – 1 Power Clean

Score = Load (Sum of max load achieved for 5, 3 and 1)

then…

2) CrossFit Team Series – Event 4 (https://games.crossfit.com/workouts/teamseries/2017)

Scaled Workout (In Teams of 2)

For time:
100-cal. row, switch as needed (Class Sub 100 SDHP – 16kg/10kg)
100 hanging knee raises, total

Time cap: None
Tiebreak: None

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 – Grant (moving away), Jason and Paul getting in some tough walking sandbag lunges…during our class simulation of the NECC 2017 Team Finals! A tough but Fun Team WOD!

#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’ED WOD

1) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 –
Event 1: 9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 95-lb. (43kg) barbell
Women use 65-lb. (29.5kg) barbell

Time cap: None
Score = Time

then…

2) Complete 10 Rnds of the following FT:
200 m Run
40 DU’s

TC = 16 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’s

1) CrossFit Team Series 2017 (https://games.crossfit.com/workouts/teamseries/2017)

In Teams of 2 (or if alone complete alone) –
Event 1: 9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

Men use 65-lb. (29.5kg) barbell
Women use 45-lb. (20kg) barbell

Time cap: None
Score = Time

then…

2) Complete 10 Rnds of the following FT:
150 m Run
40 Single Unders

TC = 16 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 – The Female “Scaled Division” Athletes line up at the start of the beach event “Run, Swim, Run, Repeat”, at our NECC 2017 Event held 2 weeks ago! We were Blessed with some amazing weather!!

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

Rest Day!

Trigger Ball, Foam Roll, Mobilise & Stretch!