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

Featured Image – A big congrats to the Men’s and Ladies podium at the 2017 Reebok CrossFit Games – Men 1st Mathew Fraser (USA), 2nd Brent Fikowski (Canada), 3rd Ricky Gerard (New Zealand); Women 1st Tia Claire Toomey (Australia), Kara Webb (Australia), Annie Thorisdottir (Iceland). A massive congrats to all the Individuals who competed the past weekend! Lots of respect! We will post the Teams tomorrow! (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 (SPRINT O-COURSE) (https://games.crossfit.com/workouts/games/2017)

Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

For class we will rank according to times! We will set-up an Rx’ed and a LITE course!

Score = Time

then…

2) 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)

For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell (45kg)
F 70-lb. dumbbell (31.7kg)

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

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

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

None today – i.e. we are testing the CrossFit Games workouts this week!

LITE WOD

1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (SPRINT 0-COURSE) (https://games.crossfit.com/workouts/games/2017)

Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

For class we will rank according to times! We will set-up an Rx’ed and a LITE course!

Score = Time

then…

2) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (TRIPLE-G CHIPPER) (https://games.crossfit.com/workouts/games/2017)

For time:
100 pull-ups (assisted)
80 Sit-ups
60 Walking lunges, alternating
40-cal. row or 40 SDHP (16kg/10kg)
20 dumbbell push presses

M dumbbell (25kg)
F dumbbell (15kg)

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

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

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 – Some of our Eva supporters at our “Potluck” CrossFit Games viewing evening this past weekend! #crossfitgames #crossfitalgoa #crossfitalgoakids #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

THIS WEEK WE WILL COMPLETE SELECTED 2017 REEBOK CROSSFIT GAMES EVENTS! OUR COMPETITORS WILL COMPLETE ALL THESE EVENTS FROM WED TO SATURDAY!

RX’ED WOD

1) 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1.5 miles (2414 m)
Swim 500 meters (Box Sub – 2 km row or 200 SDHP 20kg/13kg)
Run 1.5 miles (2414 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1 miles (1609 m)
Swim 250 meters (Box Sub – 1 km row or 100 SDHP 20kg/13kg)
Run 1 miles (1609 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 – Eva (middle) on the Sprint O-course at the 2017 Reebok CrossFit Games! Members remember to join us at 17:00 for our Reebok CrossFit Games viewing to support and watch Eva compete! Bring your own p[izza and drinks, and come have a blast with us!

#crossfitgames #crossfitalgoa #crossfitalgoakids #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 WOD’s

a) AMRAP the following for 20 min…In Teams of 6:
30 Tyre Flips (270kg/180kg) *2-3 people/flip (LITE – same but min of 3)
90 m of Seated Sled/Tyre Pull w Rope *2-3 pull at same time (LITE – same but min of 3)
180 m of Sandbag/Stone/Bumper at belly Carry (30m each) (68kg/45kg) (LITE – 45kg/30kg) with a synchro Team Squat Hold (i.e. You can only move on the carry while partners are completing the squat bottom hold)

Score = Total Reps
10 m = 1 rep
Nb – 57 reps/Rnd

then…

b) In Teams of 6 AMRAP the following for 8 min:
Synchro Toes to Bar (3 members) (LITE – Hanging Knee Raises)
with a synchro Side Bride hold (all partners) – alternate equally btwn left and right sides!
(i.e. 1st 3 members can only complete T2B if other 3 in the appropriate hold!)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

See Above!

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 – One of Eva’s shirts at the 2017 Reebok CrossFit Games that started yesterday!

REMINDER – Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva Thornton (Masters ladies 45-49 years) and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late)  for a Pizza evening. For more details please see the email we sent out on Tuesday!

#crossfitgames #crossfitalgoa #crossfitalgoakids #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 WOD

1) Clean, Hang Clean, Push Jerk, Split Jerk – climb to a heavy load on this complex

Score = Load

then…

2) EMOM complete the following for 12 min:
100 m Run
AMRAP Plate Burpees (15kg/10kg) remainder of each min

Nb – 10 m = 1 rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Power Clean/Front Squat, Hang Power Clean/Front Squat, Push Press, Push Press – climb to a heavy load on this complex

Score = Load

then…

2) EMOM complete the following for 12 min:
100 m Run
AMRAP Burpees remainder of each min

Nb – 10 m = 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 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 – Dave Castro announcing the Strongman’s Fear Event at the 2017 Reebok CrossFit Games which starts today! Go to games.crossfit.com to watch all the action live (Image courtesy of CrossFit Inc.)!

REMINDER – Friday and Saturday we will be having our CrossFit Algoa Games viewing to support Eva Thornton (Masters ladies 45-49 years) and to watch as much of the footage as possible! So come join us on Friday evening (17:30 – late) for a “Potluck” evening and Saturday (17:00 – late)  for a Pizza evening. For more details please see the email we sent out on Tuesday!

#crossfitgames #crossfitalgoa #crossfitalgoakids #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) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)

Score = Quality

then…

2) Complete 27-21-15 of the following FT:
Pull-ups
Thruster (40kg/26kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

then…

3) HS Hold at Wall – accumulate 5 min of holding

Score = Time to accumulate

EXTRAS WOD

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

LITE WOD

1) Practice Bar Muscle-ups (Hips to bar drill and Feet on Wall M-up/Jumping M-up)

Score = Quality

then…

2) Complete 27-21-15 of the following FT:
Pull-ups (assisted)
Thruster (40kg/26kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Piked HS Hold (51cm/61cm) – accumulate 5 min of holding

Score = Time to accumulate

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 – Last day to enter the Nutritech East Cape Champs (eastcapechamps.co.za) – entries close at midnight tonight (Wednesday 2 August 2017). Don’t miss out on all the FUN and get your entries in!
#nutritech #eastcapechamps @itensityonline @crossfitalgoa @Nutritechfit @enduradesports @reebok_sa @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup @mark_anderson1972 @superspar_bluewaterbay #markandersonphysiotherapy @bradmillar #futuretech @brianbandssports #easterncapemotorgroup #superspar_bluewaterbay

#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) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Strict HSPU
15 Box Jump Over (61cm/51cm)
20 Push Jerk (60kg/40kg)
300m Run

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Piked Push-ups
15 Box Step Over (61cm/51cm)
20 Push Jerk (40kg/27kg)
300m Run

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 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/.

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

Featured Image – Coach Cindy educating one of our CrossFit Algoa Kids groups during class time! Not only does our CrossFit Kids program include exercise but we also educate them on a range of topics such as, good nutrition, work ethic, importance of academics, discipline and diligence to name but a few.  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).

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

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

RX’ED WOD

1) CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 135 lb.(61kg/43kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (61kg/43kg)
BB Facing Burpees

TC = 14 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) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 170724

Complete as many rounds as possible in 7 minutes of:
50 Single-unders
10 Overhead Squats, (40kg/27kg)

Score = Total Reps

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Power Cleans (40kg/27kg)
BB Facing Burpees (Step Over)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 – Do you know that the Nutritech East Cape Champs has a scaled division for both Individuals and Teams, making it accessible to beginners through to intermediate athletes! Reminder that entries close this Wednesday, 2 August 2017, at midnight for the 2017 Nutritech East Cape Champs. For more information go visit eastcapechamps.co.za and don’t miss out on all the fun and action.

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

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

RX’ED WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the Benchmark WOD Angie – FT:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
LITE WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the CrossFit Algoa LITE variant of the Benchmark WOD Angie – FT:
100 Pull-ups (Assisted)
100 Push-ups (Kneeling)
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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