Featured Image – Look who came to his first CrossFit Algoa Kids Class today!! Pete dropped in with young Ben for a visit to the Box at 3 weeks old! In pic from left Coach Deane, Roxy, Dad Peter, Baby Ben and Coach Cindy! #startthemyoung ##crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfitgames #crossfit #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 & LITE WOD’s

1) Complete any of the Winter Challenge Performance tests missed (Tests 1-6)..

FOR THE REST…

2) In teams of 4 Complete 12 Rnds (3 each) of the following for max reps:
Station 1 – 40/30 Cal Bike/Row (LITE – 30/20) Sets the pace of the change-over!
Station 2 – AMRAP L-sit Pull-ups (LITE – Strict Assisted Pull-ups)
Station 3 – AMRAP Sled Pull (90kg/60kg; LITE 60kg/40kg) 10 m = 10 reps
Station 4 – AMRAP Strict HSPU (LITE – Piked Push-ups)

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 2017 Masters women’s 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 – You got to love burpee box jump overs! 17:00 class on Open Workout 17.1 Re-test for our Winter Challenge! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #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 WOD

1) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

5-4-3-2-1 Rope Climb (4.5m)
10-8-6-4-2 DB Push Press/Push Jerk (45kg/31kg) – between each round move the DB 5 m forward while in the Front Rack!

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

None Today!

LITE WOD

1) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

15-12-9-6-3 Rope Pulls – Lying to standing Climb
10-8-6-4-2 DB Push Press/Push Jerk (25kg/15kg) – between each round move the DB 5 m forward while in the Front Rack!

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 – The king of all Abdominal exercises is the L-sit…here Paul hits a scaled version, the Tuck Sit and manages to maintain a near perfect smile! Good work Paul! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #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

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Freestanding HS Hold – Max Time (hands are allowed to move)

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… HSPU’s
3-6-9-12-15… TNG Fat Bar Power Cleans (60kg/40kg – NB Fat Bar weighs 5kg)

No dropping allowed!

Score = Total Reps

EXTRAS WOD

None today as we are completing testing for our Winter Challenge!

LITE WOD

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Handstand Hold at wall (Reverse wall walk allowed – hands within 50cm of wall) – Max Time

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… Push-ups
3-6-9-12-15… Power Cleans (45kg/25kg)

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 – Taylor and Gibran having some fun with Coach Cindy in our CrossFit Algoa Kids Class! #startthemyoung #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

1) Test 3 – Winter Challenge…

Open Workout 17.3

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2017

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 15 kg (35 lb.), 20
kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.),
47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79
kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg
(245 lb.) and 120 kg (265 lb.).

Score = Total Reps and Tie-breaker OR Time to complete

Rx’d:
Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Score = Time (if completed) or Time plus 1 sec/rep missed if not completed

then…

2) Then Tabata the following holds:

L-sit
X-Bridge Left
X-Bridge Right

Score = Total Reps (1 sec = 1 rep)

EXTRAS WOD

No extras this week because of our Winter Challenge Test week!

“LITE” WOD

1) See Scaled above!
.
then…
.
2) Then Tabata the following holds:

Tuck-sit
Side Bridge Left
Side Bridge Right

Score = Total Reps (1 sec = 1 rep)

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 – “While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.” – Greg Glasman (https://www.crossfit.com/what-is-crossfit).

In shot we have Celeste performing rope pulls from lying/sitting and in the background Lauren and Vicky performing the same. This is a great way to scale Rope Climbing to ensure that it suites your current level of fitness and capabilities. Our coaches at CrossFit Algoa are all well versed in scaling and adapting movements appropriately to challenge you and to ensure they suite your current needs!

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).

#crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Open Workout 17.1

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2017

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell (22.5kg/15kg) and 24-in. box (61cm/51cm)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

EXTRAS WOD

No extras today! I.e. Winter Challenge Re-test week!

LITE WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Workout 17.1 (Scaled)
For time:
10 dumbbell snatches
15 burpee step-overs
20 dumbbell snatches
15 burpee step-overs
30 dumbbell snatches
15 burpee step-overs
40 dumbbell snatches
15 burpee step-overs
50 dumbbell snatches
15 burpee step-overs

Men use (15kg/10kg) dumbbell and (61cm/51cm) box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

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 pushing hard on our simulation of the Madison Triplet of the 2017 Reebok CrossFit Games! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #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

WINTER CHALLENGE – This week we Re-test for our Winter Challenge. Those on the “Gains Challenge” must complete all the Tests 1-6 in exactly the same manner (same load, assistance etc.) as you did with the first test (T1). Those on the “Performance Challenge” must ensure they have at least completed Tests 1-6 once. Those on the “Fat Loss” Challenge, please make appointments with Dave to get your body fat % taken! Enjoy the Re-testing!

RX’ED WOD

1) Test 1 – Winter Challenge (Performance) Triple 3 – 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014)

For Time:
3000 m Row or 300 SDHP (20kg/13kg)
300 DU’s
3 Mile Run (4.82km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 1 rep

EXTRAS

None today! I.e. Winter Challenge Test Week
LITE WOD

Test 1 – Winter Challenge (Performance) CrossFit Algoa’s LITE Variant of Triple 3 – 2014 Reebok CrossFit Games…

For Time:
2000 m Row or 200 SDHP (16kg/10kg)
300 Single Under’s
2 Mile Run (3.21km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 1 rep

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 – Candice, in class, climbing the rope on the 2017 Reebok CrossFit Games Event (2223 Interval)! #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #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 WOD’s

1) 2017 Reebok CrossFit Games (STRONGMAN’S FEAR) (https://games.crossfit.com/workouts/games/2017)

For time:
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 420-lb. (190kg) yoke, 170-lb. (77kg) logs, 265-lb. (120kg) sled
F 300-lb. (136kg) yoke, 120-lb. (54kg) logs, 220-lb. (99kg) sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.

The athlete’s score is the total time it takes for them to complete the event.

Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

M 135 lb. (61kg) F 95 lb.(43kg)

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games WOD’s you might have missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (STRONGMAN’S FEAR) (https://games.crossfit.com/workouts/games/2017)

For time:
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 100kg yoke, 40kg logs (DB’s) , 80kg sled
F 65kg yoke (BB withbands), 25kg logs (DB’s), 50kg sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.
The athlete’s score is the total time it takes for them to complete the event.
Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) CrossFit Algoa’s LITE VARIANT 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Pull-ups (assisted)
Push-ups
Squat Snatches

M 40kg F 25kg

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

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 on our version of the “Assault Banger” Event from the 2017 Reebok CrossFit Games, with Sasha, one of her daughters in support!  #crossfitgames #crossfitposted #crossfitalgoakids #crossfitalgoa #makingpeoplebetter #crossfit #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).

RX WOD

1) 2017 Reebok CrossFit Games (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)

In 2-minute windows*:
2 rope climbs
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 20kg/13kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval

M 155-lb. (70kg) OHS F 105-lb. (47.6kg) OHS

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) 2017 Reebok CrossFit Games (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)

Men
For time:
5-8-13 reps of:
Parallette handstand push-ups (39cm)
203-lb. (92kg x 2) kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with 2 53-lb.(24kgx2) kettlebells overhead

Women
For time:
3 Parallette handstand push-ups
5 kettlebell deadlifts, 124 lb. (56kg)
5 Parallette handstand push-ups
8 kettlebell deadlifts​​​​​​​, 124 lb. (56kg)
8 Parallette handstand push-ups
13 kettlebell deadlifts​​​​​​​, 124 lb. (56kg)
Then, lunge 89 ft. (27.12m) with 2 35-lb. (16kgx2) kettlebells overhead ; Depth on Parallette’s (27cm)

Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.
Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Complete any of the 2017 Reebok CrossFit Games workouts missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of (2223 INTERVAL) (https://games.crossfit.com/workouts/games/2017)

In 2-minute windows*:
12 rope pulls – lying to standing
10/7-cal. SkiErg (Sub – Bike arms only 6/4 cal or Row arms only 6/4 or SDHP 12/9 – 16kg/10kg)
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval

M 40kg OHS / F 27kg OHS

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE VARIANT of (FABONACCI FINAL) (https://games.crossfit.com/workouts/games/2017)

Men
For time:
5-8-13 reps of:
Piked Push-ups (Feet 61cm/51cm)
32kg x 2 kettlebell deadlifts (Sub – Heavy DB/KB or BB Deadlift)
Then, lunge 89 ft. (27.12m) with (16kgx2) kettlebells overhead

Women
For time:
3 Piked Push-up (51cm)
5 kettlebell deadlifts, 24kgx2
5 Piked Push-up (51cm)
8 kettlebell deadlifts​​​​​​​, 24kgx2
8 Piked Push-up (51cm)
13 kettlebell deadlifts​​​​​​​, 24kgx2
Then, lunge 89 ft. (27.12m) with (8kgx2) kettlebells overhead

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 “Women’s Day WOD” class – great turn out! Thank you to all the guys who dressed abit (or more than) feminine yesterday!! #crossfitgames #crossfitposted #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #retreatonmain #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 450 meters
7 hay bale clean burpees (50 inches – 127cm; approx 1 m wide)

M 100-lb. sandbag (45kg) ; F 70-lb. sandbag (32kg)

Athletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
After each successive round you will need to jump over that number of hay bales (i.e. once completed Rnd 4, you will move your sandbag to the 5th hay bale and then return by jumping over 4 hay bales before starting your 450m run.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 double-unders

M 135 lb. (61kg) F 95 lb. (43kg)

Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games workouts missed this week!

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 350 meters
7 Sandbag cleans plus burpee over sandbag

M sandbag/D-Ball or 2x15kg bumpers (30kg) ; F sandbag/D-Ball or 1x20kg bumper (20kg)

Athletes will begin each round with a 350-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
Burpee over sandbag

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 single-unders

M (40kg) F (25kg)

Athletes will complete 10 rounds of 9 thrusters and 35 single-unders before crossing the finish line.

Time cap: 12 minutes

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 congrats to the Team podium finishers at the 2017 Reebok CrossFit Games – 1st Wasatch CrossFit, 2nd CrossFit Mayhem Freedom, 3rd CrossFit Fort Vancouver. A massive congrats to all the Teams who competed this past weekend! (Featured Image courtesy of CrossFit, Inc.)

#crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) 2017 Reebok CrossFit Games (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 muscle-ups
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
(102.1- 111.2 – 120.2 – 129.3 – 138.4 – 145.2 – 152.0 – 158.8 kg)

F 145-160-175-190-205-215-225-235 lb.
(65.8 – 72.6 – 79.4 – 86.2 – 93.0 – 97.5 – 102.1 – 106.6 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

No extras today as we are testing the 2017 CrossFit Games WODS this week!

“LITE” WOD

1) 2017 Reebok CrossFit Games (1 RM SNATCH) (https://games.crossfit.com/workouts/games/2017)

1-rep-max snatch (NB Power Snatch – no OHS required)
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MUSCLE-UP CLEAN LADDER) (https://games.crossfit.com/workouts/games/2017)
8 rounds for time of:
4 C2B Pull-ups (assisted) and 4 Bar Dips (assisted)
2 cleans, ascending weight

M (40 – 50 – 60 – 65 – 70 – 75 – 80 – 85 kg)
F (20 – 25 – 30 – 35 – 40 – 45 – 47 – 50 kg)

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 10 minutes

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch