Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 090124

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) Strict Pull-ups RM – E90sOn90sec for 6 min (9 Rnds)

Score = Total Reps

LITE:
Int1/2/3 – same
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/0m)

Then…

2) Complete the following couplet FT:
21-15-9 Hang Power Clean (70kg/50kg)
210-150-90 DU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 65/47kg, 190-130-70
Int2 – 60/42kg, 180-120-60
Int3 – 55/38kg, 160-100-40
Beg1 – 50/35kg, SU
Beg2 – 40/25kg, 180-120-60 SU
Beg3 – 30/17kg, 160-100-40 SU

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 080124

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) Clean (squat), plus 1 Front Squat – EMOM 10 min (Build to a heavy load for the Day)

Score = Load

LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean plus 2 Front squats allowed.

then…

2) Complete 10 Rnds of the following FT:
12 Jumping Airsquats
6 Wall Walks
12 Shuttle Runs (24x 7.62m – 182.8m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – 1 Shuttle is 15.24m i.e. 2x 7.62m
S-Run Std – both hands cross start/end line and 1 hand touches the floor

LITE:
Beg1 – Half WW
Beg2 – 1 Step WW
Beg3 – 7 Rnds; Airsquat; Worm Walk

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 060124

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) Segment Snatch Deadlift, Hang Snatch (Squat), Snatch (squat) – E2ndMon2ndM 12 min (Climb to a Max Day)

Score = Load
Start at 60% of your 1 RM!
SS-DL – Pause 3 counts 1.5cm/knees/pockets

LITE:
Beginners – Hang PS plus OHS and PS plus OHS allowed

then…

2) Complete the following AMRAP for 3 Rnds (18 min):
1-2 min: Bar Muscle-ups
3-4 min: DB/KB Step-Over (40kg/28kg at 61cm/51cm)
5-6 min: DB Hang Snatch or KB Snatch (40kg/28kg)

Score = Total Reps

LITE:
Same implement for Snatch and BSO
DB/KB BSO – can be held in any safe manner! No dropping DB/KB onto the box!!

Int1 – 35/25kg
Int2 – 32/24kg
Int3 – 30/20kg, B-MU (B/P)
Beg1 – 25/16kg, PU (P/G)
Beg2 – 20/12kg, RR (1/0.5m)
Beg3 – 15/8kg, RR (0.5/0m)

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 050124

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) Repeat from 4 Jan 2020… In pairs (1 goes, other rests… swop as needed), AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Man Makers (22.5kgx2/15kgx2)
Rest/Transition 30 sec

AMRAP 3 min – T2B
Rest/Transition 30 sec

AMRAP 3 min – Push Press (60kg/40kg)
Rest/Transition 30 sec

AMRAP 3 min – Rope Climbing (4.5m)
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (80kg/50kg)
Rest/Transition 30 sec

Score = Total Reps
AFL Athletes – If Alone AMRAP each for 2 min

LITE:
Int1 – PP 55/35kg, FS 75/52kg
Int2 – 20/15kg, PP 50/32kg, FS 70/45kg
Int3 – PP 50/32kg, FS 65/43kg
Beg1 – 15/10kg, HLR, PP 40/25kg, FS 50/32kg, R-PU (leg ass.)
Beg2 – 10/7.5kg, HKR, PP 30/20kg, FS 40/25kg, R-Pulls Ly2Stand (str legs)
Beg3 – 7.5/5kg, SU, PP 20/12kg, FS 20/12kg, R-Pulls Ly2Stand (bnt legs)

R-PU (leg ass.) 6 = 1 Rep
R-Pulls Ly2Stand (str legs and bnt legs) 3 = 1 rep

HOME-BASED WOD

1) In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Burpees
Rest/Transition 30 sec

AMRAP 3 min – Sit-ups
Rest/Transition 30 sec

AMRAP 3 min – HSPU
Rest/Transition 30 sec

AMRAP 3 min – Towel Pull-ups
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (use any load you can hold over your chest or in the front rack i.e. back pack/rock)
Rest/Transition 30 sec

Score = Total Reps

Towel PU – drape a towel over a branch or jungle gym (perform Pull-ups or variant required)…if you cannot do this repeat the burpees 🙂

LITE:
Int1 – same
Int2 – 1/2 abm HSPU
Int3 – 2/3 abm HSPU
Beg1 – Jumping Towel PU
Beg2 – Towel Rows (1/0.5m)
Beg3 – Towel Rows (0.5/0m)

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 040124

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) EMOM for 15 min for Max Loading:
Min 1-5: 3 TNG Power Clean
Min 6-10: 2 TNG Power Clean
Min 11-15: 1 Power Clean

Score = Sum of Reps x Loading

LITE:
Reduce loading so that great form is maintained!

Home-Based – 2 Max Distance Broad Jumps – EMOM for 15 min

Score = Sum of all Distances jumped
PS – IF YOU HAVE NOT BEEN DOING EXPLOSIVE JUMPING THEN RATHER JUMP AT 60% OF YOUR MAX!

then…

2) AMRAP the following ladder for 7 min:
1-2-3-4-5 etc… Sled Push (low bar OR high bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
3-6-9-12-15 etc… HSPU

Rest 3 min…

Repeat this same AMRAP!

Score = Sum of Reps

Note – Sled Push – low bar 1 way, high bar when you return!

LITE:
Int1 – same
Int2 – 30kg,45kg/30kg,22kg, HSPU (1 Abm/2 Abm)
Int3 – 30kg,40kg/30kg,20kg, HSPU (2 Abm/3 Abm)
Beg1 – 30kg,25kg/30kg,5kg, PPU (61/51cm)
Beg2 – 30kg,20kg/30kg,2.5kg, PPU (flr/kns)
Beg3 – 30kg,15kg/30kg, PPU (kns)

HOME-BASED WOD:

1) Complete 3 Rnds (25 min) of the following for Max Reps:
AMRAP 7 min of:
1-2-3-4-5 etc… Shuttle Run (10m)
1-2-3-4-5 etc… Push-ups
2-4-6-8-10 etc… Jumping Alt. Lunges

Rest 2 min…

Score = Sum of Reps
NB – Shuttle Runs (10m = 1 rep)
NB – Jumping Alt. Lunges 2 (1 rep left, 1 rep right)

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (T/K)
Beg2/3 – PU (K), Lunges

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 030124

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

a) AMRAP the following for 25 min:
400m Run
20 Goblet Squats (24kg/16kg)
15 Pull-ups
100 DU

Score = Total Reps

Home-based – use a bag for the goblet squats; sub Pull-ups with Bent Over Rows with bag or 10 Burpees; Sub Jump rope with Jump Claps

LITE:
Int1 – 90 DU
Int2 – 80 DU
Int3 – 20/12kg; 12 PU; 70 DU
Beg1 – 16/10kg; 15 PU (P/G); 100 SU
Beg2 – 12/8kg; RR (1/0.5m); 90 SU
Beg3 – AMRAP 20; 8/5kg; RR (0.5/0m); 80 SU

then…

b) Complete 30 Turkish Get-ups (24kg/16kg) – but every time you break to rest, switch arms or fail, complete 5 KB/DB Facing Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

Home-based – use a bag for the turkish get-ups

LITE:
Int1/2 – 4 Bps
Int3 – 20/12kg, 4 Bps
Beg1 – 16/10kg, 4 Bps
Beg2 – 12/8kg, 3 Bps
Beg3 – 8/5kg, 3 Bps

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 020124

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

Repeat 30 Dec 2019…

1) Complete 21-15-9 of the following FT:
Snatch (squat) (61kg/43kg)
Bar Muscle-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 55/38kg, 15-12-9 B/MU
Int2 – 50/35kg, 15-12-9 B/MU (B/P)
Int3 – 45/30kg, 15-12-9 B/MU (Jump MU)
Beg1 – 40/25kg, PU (P/G), Push-up (ts)
Beg2 – 30/18kg, RR (1/0.5m), Push-ups (ts/kns)
Beg3 – 20/12kg, RR (0.5/0m), Push-ups (kns)

Then…

2) AMRAP 10 min:
30 sec L-sit
20 m HS Walk

Score = Total Reps (holding sec plus meters)

LITE:
Int1 – 17m HSW
Int2 – weak L-Sit, 15m HSW
Int3 – 1 legged L-sit, 12m HSW or 4 WW
Beg1 – T-sit, 4 half WW
Beg2 – T-sit (1 ft dwn), BW (str)
Beg3 – F-Bridge, BW (bnt)

HOME-BASED WOD

1) Complete 21-15-9 of the following FT:
21-15-9 Burpee Broad Jumps (near max jump each rep)
42-30-18 Sit-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Same as above

Then…

2) Same as above – use a chair or benches for parallettes

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

HAPPY NEW YEAR!!!!!! Just a few of the highlights from the latter part of this year!!!!!! Looking forward to an awesome 2024 at CrossFit Algoa ….

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 010124

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/Stretch

Happy New Years Day – Get outside and do something fun and active with family/friends!!!!!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 301223

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

Get outside and do something fun and active with family/friends!!!!!

1) Complete 3 Rnds of the following, in Teams of 4, FT:
80 Handstand Push-ups
40 Power Snatches (61kg/43kg)
80 C2B Pull-ups
80 Box Jump Overs (61cm/51cm)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on PS (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the C2B and BJO.
Each athlete completes 20 reps per mvt per Rnd HSPU/C2B and 10 reps per mvt per Rnd for PS (i.e. total of 60 reps per mvt for the workout of 3 Rnds except on PS 30 reps)

AFL If alone – complete 20 reps per mvt (10 PS) for 3 Rnds with a TC of 17 min

LITE:
Int1 – 55/40kg; 72 C2B (18 e/Rnd)
Int2 – 1/2 Abm, 50/33kg; 60 C2B (15 e/Rnd)
Int3 – 2/3 Abm, 45/30kg; 48 C2B (12 e/Rnd)
Beg1 – PPU (61cm/Flr), 30/20kg, 20 PU (P/G), BSO (61/51cm)
Beg2 – PPU (Flr/Kns), 25/15kg, 20 RR (1/0.5m), HKR, BSO (51cm)
Beg3 – PPU (kns), 20/12kg, 20 RR (0.5/0m), BSO (41cm)

HOME-BASED WOD

Same structure as the Team workout above…

1) Complete 3 Rnds of the following in Teams of 4, FT:
80 Handstand Push-ups
80 Jumping Alternate Lunges
80 Sit-ups
80 Tuck Jumps (Jump and bring knees towards chest)

TC – 35 min

Score = Time/TC plus 1 sec/rep missed

Two athletes work on a mvt at a time – 1 pair on HSPU and other on J-Lunges (swopping as needed on that mvt and Btwn mvts) then once complete they work in a similar manner on the Sit-Ups and Tuck Jumps
Each athlete completes 20 reps per mvt per Rnd (total of 60 reps per mvt for the workout)

AFL If alone – complete 20 reps per mvt with a TC of 17 min

LITE:
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns), Lunges, 0.5m Broad Jump
Beg3 – PPU (kns), Lunges, 0.5m broad Jump

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!

Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE?

Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!

FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/

FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/

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 – 291223

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

Get outside and do something fun and active with family/friends!!!!!

1) Complete 2 Rnds of:

AMRAP 2 min: Rest 1 min with a BB (80kg/55kg) from the floor:
3 OHS
6 Front Squat
9 Back Squat

Score = Total Reps

LITE:
Int1 – 70/49kg
Int2 – 65/45kg
Int3 – 60/42kg
Beg1 – 50/35kg
Beg2 – 40/28kg
Beg3 – 30/18kg
Scaling Guideline – 50% 1 RM BS

Then…

2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B

TC = 10 min

Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!

LITE:
Int1 – same, 25 T2B
Int2 – 40/25kg, 20 T2B
Int3 – 35/23kg, 20 T2B
Beg1 – 30/20kg, 30 HLR
Beg2 – 25/15kg, 30 HKR
Beg3 – 20/12kg, 25 SU

or…

HOME-BASED WOD

1) Complete 200 Airsquats FT

Score = Total Reps

LITE:
Beg2 – 150 Airsquats
Beg3 – 100 Airsquats

then…

2) Complete 3 Rnds of the following FT:
30 Broad Jumps (1m)
30 Sit-ups

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:
Beg2 – 20 BJ, 20 SU
Beg3 – 15 BJ (0.5m), 15 SU

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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/

Trigger Ball, Foam Roll, Mobilise & Stretch!