ENTER OUR GAMES BOUND COMPETITION (5 Days Left) –

• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Our Next Games Bound Fundraiser event is the Music Trivia on 13 July 2024…

Join in on the FUN…please find all the details in the ⬇️ poster & link here ⬇️ 

https://crossfitalgoa.com/music-trivia-fundraiser-2024/

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 010724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the following – Week 3 Progressions:

Front Squat 3-3-3- E2ndMon2m for 6 min (80% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (60% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (45% 1RM)

Score = Sum of 3 Max Loads

Nb – If you missed week 1 or 2 then start there on those %’s

LITE:

Keep loading so that great form is maintained

Then…

2)  CrossFit HQ WOD – Thursday 230629 / 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb DBs (2x 15kg) ♂ 50-lb (2x 22.5kg) DBs

Scaling:

This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

LITE:

Int1 – 20kgx2/12kgx2

Int2(CFHQ Int) – 15kgx2/10kgx2

Int3 – 15kgx2/10kgx2; 30 DU

Beg1 – 10kgx2/7.5kgx2; 40 SU

Beg2(CFHQ Beg) – 7.5kgx2/5kgx2; 40 SU

Beg3 – 7kgx2/2.5kgx2; 30 SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION (6 Days Left) –

• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 010724

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

DAVE’S GAMES BOUND COMPETITION (ONLINE VERSION CONTINUES) …

For those already completed… please see the alternative workout below.

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

OR IF YOU HAVE COMPLETED THIS GAMES BOUND WORKOUT ALREADY THEN COMPLETE THIS NEXT WORKOUT…

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Power Clean and Jerk (50kg/30kg)

20 Power Clean and Jerk (70kg/40kg)

AMRAP Power Clean and Jerk (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Must be a power clean… any jerk allowed /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20 Simultaneous Crossover DU (20 each)

15 Synchro Goblet Squats (32kg/24kg)

10 Synchro T2B

Score = Total Reps

CO DU – athletes work simultaneously (at same time). Each accumulate 20 reps

Synchro Goblet Squat – Synchro at start and finish

Synchro T2B – Synchro at start (hang), Mid-point (toes to bar), Synchro at start/end (hang)

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

Freestanding Handstand Hold in square 1mx1m

Score = Total Seconds

RX NB – Mix the Hold Time as needed, Int- completed alone; Beg – synchro on holds

LITE:

If alone complete all reps as is alone!

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Int3 – 30/15kg-40/23kg-55/32kg

Beg1 – 25/18kg – 35/22kg- 45/27kg

Beg2 – 20kg/15kg-30kg/18kg

Beg3 – 15/9kg-20/12kg

Workout 2:

Int2 – 28/20kg, 15 DU CO, 8 T2B

Int3 – 24/16kg, 10 DU CO, 6 T2B

Beg1 – 20/12kg, 20 CO SU, 10 HLR

Beg2 – 16/10kg, 20 SU, 10 HKR

Beg3 – 12/8kg, 15 SU, 10 1x HKR or Seated K2C

Workout 3:

Int2 – Freestanding HS hold 1 at time

Beg1 – HS hold at Wall (synchro)

Beg2 – Piked Hold 61/51cm (synchro)

Beg3 – Piked Hold (Flr/Kns)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION (7 days left) –

• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 290624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

DAVE’S GAMES BOUND COMPETITION (Starts Today) …

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION (Starts Today) –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 270624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

DAVE’S GAMES BOUND COMPETITION (Starts Today) …

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER ⬆️ ABOVE!

https://crossfitalgoa.com/games-bound-competition-2024/

RX – WORKOUT 1, 2, 3

Workout 1:

Athlete 1 and 2 AMRAP 5 min of the following:

20 Clusters (50kg/30kg)

20 Clusters (70kg/40kg)

AMRAP Clusters (85kg/50kg)

Score = Total Reps (Ath 1 plus Ath 2)

Cluster  – Squat Clean Thruster – Power Clean plus Thruster allowed    /   NB – Both partners can load & unload BB  /  NB – Mix the reps as best suites the Team

Rest 1 minute then at 6 min…

Workout 2:

AMRAP 9 minutes of:

20x 7.62m Synchro Shuttle Run (I.e. 20 lengths, 10 shuttles)

10 Synchro Power Snatches (35kg/25kg)

5 Synchro Wall Walks

Score = Total Reps

Shuttle Run – 1 Rep is 7.62m (Synchro at the start & end of each length)

Synchro Power Snatch – Synchro at start (floor) and finish (Overhead at lockout)

Synchro WW – Synchro at start (floor), Mid-point (line from wall), Synchro at start/end (floor)

NB – WW – Start position (M – 152cm/F – 139cm ), Mid-position at line 76cm long at 25cm from wall!

Rest 1 minutes, then at 16 min… Workout 3

Workout 3:

AMRAP 4 minutes of:

30 Pull-ups

20 C2B Pull-ups

AMRAP Bar Muscle-ups

Score = Total Reps

NB – Mix the Reps as needed

*See full Movement Standards below!

LITE:

Workout 1:

Int 2 – 30kg/15kg – 45kg/25kg – 60kg/35kg

Beg2 – 20 Thr or 20 Front Squat, Push Press (20kg/15kg), AMRAP on 30kg/18kg)

Workout 2:

Int2 – 30kg/20kg, 5 Sync Half Wall Walks

Beg2 – 15x 7.62m Sync S-Run, 10 Sync DB Swing (15/10kg), 10m Sync Bear Walk

Workout 3:

Int2 – 40 PU, AMRAP C2B PU

Beg2 – Jumping PU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION (Starts Tomorrow) –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 270624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) In Teams of 3 – E90sOn90s for 15 min (10 Rnds):

AMRAP DB Box Step-overs (61cm/51cm and 30kgx2/20kgx2)

NB – Box Orientation – step-over longways to prevent Box tipping!

…in the following order:

1st Athlete goes from 0-30 sec

2nd Athlete goes from 30-60 sec

3rd Athlete goes from 60-90 sec

NB IF ALONE – just do 1 x 30 sec AMRAP at 0 sec, 1.5 min, 3 min, 4.5 min, 6 min, 7.5 min, 9 min, 10.5min, 12 min, 13.5min

Score = Total Reps (per athlete)

LITE:

Use KB as needed for loadings

Int1 – 24kgx2/16kgx2 at 61/51cm

Int2 – 22.5kgx2/15kgx2 at 61/51cm

Int3 – 20kgx2/12kgx2 at 61/51cm

Beg1 – 15kgx2/10kgx2 at 61/51cm

Beg2 – 10kgx2/7kgx2 at 61/51cm

Beg3 – 7kgx2/5kgx2 at 61/51cm

then…

b) In Teams of 3, AMRAP the following for 12 min:

1st Ath – 15 Strict HSPU

2nd Ath – AMRAP DU

3rd Ath – AMRAP Turkish Get-Up Sit-up’s (22.5kg/15kg) – alt as needed

Score = Total Reps

NB – Ath on S-HSPU calls the rotation

LITE:

If alone AMRAP station 1/2 for how long it took you to complete the 15 S-HSPU

Use KB as needed for loadings

Int1 – same Rx

Int2 – 1/2 abm; 20/12kg

Int3 – 2/3 abm; 20/12kg

Beg1 – PPU (61/51cm); 15/10kg; SU

Beg2 – PPU (51cm/Flr); 10/7kg; SU

Beg3 – PPU (Flr/Kns 2 abm); 7/5kg; SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 260624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) CFA/AFL 40:20 intervals for Max Total Reps – Work 0-40 sec, Rest 41-60 sec, for 4 Rnds – 4 min each:

a) Airbike (cal) (Cyclone x Cal by 1,53)

Rest 90 sec 

b) Cross-Over DU

Rest 90 sec

c) T2B

Rest 90 sec

d) Rowing or SDHP (32kg/20kg)

Rest 90 sec

e) Lateral BB Facing Burpees

Rest 90 sec

f) 5m Sled Push (5m low bar/5m high bar) (sled plus 40kg/22kg)

Score = Total Reps

LITE:

NB – Total Time 30:00 with rests  ;  Row sub today – 32kg/20kg SU

Loads below are Prowler Sled (35kg) plus load.

1m = 1 Rep on Sled

Int1/2/3- Same as RX

Beg1 – CO SU, HLR, 20/16kg SDHP; 22kg/Empty

Beg2 – CO SU, HKR, 16/12kg SDHP; 22kg/Empty

Beg3 – SU, 1x HLR or K2C(seated), 12/10kg SDHP; 22kg/Empty

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 250624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Complete the following:

Front Squat 5-5-5 – E2ndMon2m for 6 min (75% 1RM)

Front Squat 10 – E2ndMon2m for 2 min (57.5% 1RM)

Front Squat 20 – E2ndMon2m for 2 min (42.5% 1RM)

Score = Sum of 3 Max Loads

LITE:

Keep loading so that great form is maintained

Then…

2) AMRAP 20 min with one BB set at 50kg/32kg

20 C2B Pull-ups

15 Deadlift

12 Floor Press

9 Clean (squat)

30x 7.62m Shuttle Run

Score = Total Reps

LITE:

Int1 – 45/30kg; 18 C2B

Int2 – 40/27kg; 16 C2B

Int3 – 35/23kg; 14 C2B

Beg1 – 30/20kg; PU (P/G)

Beg2 – 25/15kg; RR (1m/0.5m)

Beg3  – 20/12kg; RR (0.5m/0m)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

ENTER OUR GAMES BOUND COMPETITION –

• IN-PERSON (Friday 17:30) and/or
• ONLINE (you have 1 week to get your testing completed)…

CLICK ON THE LINK BELOW OR SCAN THE QR CODE BELOW ON THE POSTER!

https://crossfitalgoa.com/games-bound-competition-2024/

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 240624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Kipping Deficit HSPU 2 (Max Depth) – E90sOn90s for 6 Rnds (9 min)

Score = Depth in cm (1 Rep is 1cm)

LITE:

Rx and Int1,2 is Kipping Deficit HSPU

Int3 – is Kipping w a Riser (score is 1 and note riser height in notes, ensuring you select Int3)

Beg1 – Deficit with PPU (51cm)

Beg2 – Deficit with PPU (Ft on flr)

Beg3 – Deficit with PPU (Kns on 2 abm)

Then…

2) CFA/AFL NEW BENCHMARK … UNBROKEN to BROKEN  3:

60 C2W HSPU FT in the following manner…

1 set of Max Unbroken C2W HSPU

…then complete the rest of these but as  1 Wall Walk plus 1 C2W HSPU

TC = 15 min

Score = Time plus 1 sec/rep missed

LITE:

Rx line for C2W HSPU and Wall Walks – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m  ;

L1 – 50

L2(T2) – 45

L3 – 40

L4(T3) – 50 C2W (1/2 abm at 30cm)

Int1 – 45 C2W (1/2 abm at 30cm)

Int2 – 50 C2W (1/2 abm a 50cm)

Int3 – 50 C2W (2/3 abm at 50 cm)

Beg1 – 45 C2W (90cm 2/3 abm); 1/2WW (90cm)

Beg2 – 45 PPU (51cm/Flr); Box Walk from Push-up top hold to Piked Position

Beg3 – 45 PPU (Flr/2 abm kns); Worm walk

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 220624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

CrossFit Algoa’s Benchmark WOD…Reverse Frantasy Land:

For Time:

12-9-6

Thruster W:(M:61.00kg/F:43.00kg)

Bar Muscle-up

15-12-9

Thruster W:(M:52.00kg/F:36.00kg)

C2B Pull-up

21-15-9:

Thruster W:(M:43.00kg/F:29.00kg)

Pull-up

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

LITE: Int1/2 – Same ; Int3 – 52/36kg – 43/29kg – 43/29kg ; Bar M-up (Black/Purple) or 6-4-2 ; Beg1 – 50/35kg – 40/25kg – 30/20kg ; C2B PU (P/G) and Push-ups – PU (P/G) – RR (50/25cm) ; Beg2 – 40/25kg – 30/20kg – 20/15kg; RR (50/25cm) – RR (25/0cm) – RR (0/-25cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

PURCHASE A DAVE LEVEY DVSN GAMES BOUND 24 SUPPORTERS T-SHIRT TO HELP SUPPORT DAVE GET TO THE 2024 CROSSFIT GAMES… 

CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…

https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/

Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 210624

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

CrossFit Algoa’s Benchmark WOD…Reverse Frantasy Land:

For Time:

12-9-6

Thruster W:(M:61.00kg/F:43.00kg)

Bar Muscle-up

15-12-9

Thruster W:(M:52.00kg/F:36.00kg)

C2B Pull-up

21-15-9:

Thruster W:(M:43.00kg/F:29.00kg)

Pull-up

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

LITE: Int1/2 – Same ; Int3 – 52/36kg – 43/29kg – 43/29kg ; Bar M-up (Black/Purple) or 6-4-2 ; Beg1 – 50/35kg – 40/25kg – 30/20kg ; C2B PU (P/G) and Push-ups – PU (P/G) – RR (50/25cm) ; Beg2 – 40/25kg – 30/20kg – 20/15kg; RR (50/25cm) – RR (25/0cm) – RR (0/-25cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!