Featured Image – in shot… Okkert at our East Cape Champs Beach event in 2018  … This weekend we will be having a Beach WOD this Saterday – Meet 9:30 am at Summerstrand Life Saver clubhouse! Bring speedo’s, bikinis, training kit, recovery picnic basket and drinks – FUN IN THE SUN 😉

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 231123

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) Last week “LESS DOABLE”…. This week “MORE DOABLE” – 

Complete 21-15-9 FT of:
DB Front Rack x1 and KB x1 OH Walking Lunge (30kgx1, 32kgx1/22,5kgx1, 24kgx1)
After each Rnd complete 100 DU

TC – 14 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally OH

LITE:
Int1 – 25kgx1, 24kgx1/20kgx1, 20kgx1, 90 DU
Int2 – 22,5kgx1, 24kgx1/20kgx1, 16kgx1, 80 DU
Int3 – same, 70 DU
Beg1 – 20kgx1, 16kgx1/10kgx1, 12kgx1, 100 SU
Beg2 – 10kgx1, 12kgx1/7.5kgx1, 8kgx1, 90 SU
Beg3 – 7.5kgx1, 8kgx1/5kgx1, 5kg plate x1, 80 SU

then…

2) AMRAP the following for 17 min:
21 SDHP Barbell (30kg/20kg)
15 m HS Walk
9 BB Facing Burpees

Score = Total Reps

1 m = 1 Rep

LITE:
Int1 – 12m
Int2 – 10m
Int3 – 3 WW or 8m; 25/17kg
Beg1 – 3 Half WW; 20/15kg
Beg2 – 3 Step WW; 15/10kg
Beg3 – 3 WormW; 12/8kg

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!

Featured Image – Ashlynne, Shaun and Nonke on Legless Rope Climbs during he early morning warrior’s class!!!!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 221123

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) Progress on last week’s loading…

Strict Rev Grip Pull-ups 5 – E90sOn90s for 12 min (8 Rnds for Max Loading)

Score = Max Load for 5 Reps (Exclduing BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

LITE:
Keep loading so that great form is maintained

then…

2) AMRAP 14 min:
400 m Run
20 Jumping Alternate Lunges
15 Med Ball Cleans (9.1kg/6.3kg)
10 T2B

Score = Total Reps

LITE:
Int1/2/3 – same
Beg1 – MB (6.3/4.5kg), HLR
Beg2 – Run 300m; Step Lunges; MB (6.3/4.5kg), HKR
Beg3 – Run 250m; 10 MB (6.3/4.5kg), Seated K2C

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!

Featured Image – A massive congrats to Tim and Jade on their marriage over the weekend … God Bless your marriage and enjoy the Honeymoon!!!!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 211123

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 on last week, beat your score!!

HSW 5m, 10 HS Opp shoulder taps, HSW 5m, 20 HS Opp shoulder taps ec.. – AMRAP E2ndMon2ndM for 12 min (6 Rnds)

Score = Load
NB – If you fail you can continue from the failed rep (end of set is when you decide to stop)
NB – HS Opp shoulder taps (or scaled options) double each rnd

LITE:
Int1 – 4m HSW, 8, 16 etc HSOS-taps
Int2 – 3m HSW, 6, 12 etc HSOS-taps
Int3 – 2m HSW or 2 WW, 6, 12 etc OS-taps or against wall on last WW (WWOS-taps)
Beg1 – 4 Half WW, 6, 12 etc WWOS-taps
Beg2 – 4 1-step WW, 10, 20 etc Piked Opp sh aps (61cm)
Beg3 – 4 WormW, 10, 20 etc Piked Opp sh aps (Floor)

Then…

2) Reebok CrossFit Games – Open Workout 20.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2020/5

WORKOUT 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀14-lb. WB, 9ft
♂20-lb. WB, 10ft

Scaled (Ages 16-54)
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 10ft

Teenagers 14-15
♀10-lb. WB, 9ft
♂14-lb. WB, 9ft

Scaled Teenagers 14-15
♀PU, 10-lb. WB, 9ft
♂PU, 14-lb. WB, 9ft

Masters 55+
♀C2B PU, 10-lb. WB, 9ft
♂C2B PU, 20-lb. WB, 9ft

Scaled Masters 55+
♀J-C2B PU, 10lb. WB, 8ft
♂J-C2B PU, 14lb. WB, 8ft

FOR ITENSITY
Rx’d (Ages 16-54) – 20-lb. WB, 10ft/14-lb. WB, 9ft

Scaled (Ages 16-54) – PU, 14-lb. WB, 10ft/PU, 10-lb. WB, 9ft

Teenagers 14-15 – 14-lb. WB, 9ft/10-lb. WB, 9ft

Scaled Teenagers 14-15 – PU, 14-lb. WB, 9ft/PU, 10-lb. WB, 9ft

Masters 55+
C2B PU, 20-lb. WB, 9ft/C2B PU, 10-lb. WB, 9ft

Scaled Masters 55+
J-C2B PU, 14lb. WB, 8ft/J-C2B PU, 10lb. WB, 8ft

CFA LITE
Int1/2/3 – Rx
Beg1 – J-C2B, 6.3/4.5kg to 10/9 ft
Beg2 – 30 RR (1/0.5m), 30 S-PD (str), 60 SDHP (12/8kg), 80 WB (6.3/4.5kg, 8 ft)
Beg3/TC – 30 RR (0.5/1m), 30 S-PD (bnt), 60 SDHP (8/5kg), 80 WB (6.3/4.5kg, 9ft/2,34cm-7.67ft)

The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg(20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

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!

Featured Image – Saturday Class on the HERO WOD – “Devil of Ramadi”!!!!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 201123

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) Progress on last weeks values …

Week 3 – Complete the following EMOM for 12 min starting at 80% of Max Squat Clean:
Min 1-3: 2 Squat Cleans
Min 4-6: 1 Squat Clean, plus 2 Front Squats
Min 7-12: 2 Front Squats (90% 1RM FS)

Score = Max Load for Min 1-3 + Max Load for Min 4-6 + Max Load for Min 7-12

LITE:
Keep loading to a level at which great form can be maintained!

THEN…

2) Complete 4 Rnds for Max Raps of:

AMRAP 90 sec:
3 Power Cleans
3 Jerks (STOH)
2 Squat Cleans
2 Clusters

Rest sec

Score = Total Reps

LITE:
Rx – 50/35kg
Level1 – 48/33kg
Level2 – 45/32kg
Level3 – 44/31kg
Level4 – 43/30kg
Int1 – 40/28kg
Int2 – 38/26kg
Int3 – 35/25kg
Beg1 – 30/21kg
Beg2 – 25/18kg
Beg3 – 20/14kg

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!

Featured Image – HERO WOD – “Devil of Ramadi” – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 181123

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) Last completed 23/11/19 – “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (https://wodwell.com/wod/devil-ramadi-v2/)

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!

CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 SU

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!

Featured Image – HERO WOD – “Devil of Ramadi” – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 171123

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) Last completed 23/11/19 – “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (https://wodwell.com/wod/devil-ramadi-v2/)

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”
This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!

CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 SU

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!

Featured Image – Part of the early morning class working “Bright and Early” – Clyde on Legless Rope climbs, Nicolette and Phumelele on Shoulder to Overhead (STOH)!!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 151123

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) AMRAP the following for 16 min (4 Rnds):
Min 1 – Bar Muscle-ups
Min 2 – HS Walk (m)
Min 3 – GHD Sit-ups
Min 4 – Rest

Score = Total Reps
1 m = 1 Rep

LITE:
Int1 – GHD or W-SU (24/16kg)
Int2 – M-Up (B/P), GHD or W-SU (24/16kg)
Int3 – M-Up (P/G), GHD or W-SU (24/16kg), HSW or WW (1 = 3m)
Beg1 – PU (P/G), W-SU (16/12kg), Half WW
Beg2 – RR (1/0.5m), W-SU (12/8kg), 1 Step WW
Beg3 – RR (0.5/0m), SU, Worm Walk

then…

2) Complete 4 Rnds of the following FT:
30 m DB Front Rack x1 and KB x1 OH Walking Lunge (30kgx1, 32kgx1/22,5kgx1, 24kgx1)
100 DU

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB – use Dominant and non-dominant arms equally OH

LITE:
Int1 – 25kgx1, 24kgx1/20kgx1, 20kgx1, 90 DU
Int2 – 22,5kgx1, 24kgx1/20kgx1, 16kgx1, 80 DU
Int3 – same, 70 DU
Beg1 – 20kgx1, 16kgx1/10kgx1, 12kgx1, 100 SU
Beg2 – 10kgx1, 12kgx1/7.5kgx1, 8kgx1, 90 SU
Beg3 – 7.5kgx1, 8kgx1/5kgx1, 5kg plate x1, 80 SU

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!

Featured Image – Class on a FUN couplet of “Box Jump Overs” and Chest to Bar Pull-ups!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 151123

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) Progress on last weeks values …

Week 2 – Complete the following EMOM for 12 min starting at 75% of Max Squat Clean:
Min 1-3: 2 Squat Cleans
Min 4-6: 1 Squat Clean, plus 2 Front Squats
Min 7-12: 2 Front Squats (85% or >85% 1RM FS)

Score = Max Load for Min 1-3 + Max Load for Min 4-6 + Max Load for Min 7-12

LITE:
Keep loading to a level at which great form can be maintained!

then…

2) Complete 3 Rnds (18 min) of the following:
Min 1,2 – AMRAP STOH (70kg/49kg)
Min 3,4 – AMRAP Legless Rope Climbing (4.1m)
Min 5,6 – AMRAP Burpee Deadlift (70kg/49kg)

Score = Total Reps

NB – Burpee DL – complete a burpee behind your BB, get up and do 1 DL – this is 1 Rep

LITE:
Int1 – 65/42kg, LL/RC (2,25m)
Int2 – 60/40kg, 6x 1 pull-up/down climb (per ascent) – i.e. feed and reach
Int3 – 55/35kg, 6x R/PU
Beg1 – 50/32kg, 6x Jumping R/PU (per ascent)
Beg2 – 40/25kg, 6x Rope Rows (1/0.5m)
Beg3 – 30/20kg, 6x Rope Rows (0.5/0m)
Rope Reps are per ascent (1 ascent = 1 rep)

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!

Featured Image – Thuba getting upside down and working on his “Batman” skills!!

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 141123

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 on last week, beat your score!!

HSW 5m, 10 HS Opp shoulder taps, HSW 5m, 20 HS Opp shoulder taps ec.. – AMRAP E2ndMon2ndM for 12 min (6 Rnds)

Score = Load
NB – If you fail you can continue from the failed rep (end of set is when you decide to stop)
NB – HS Opp shoulder taps (or scaled options) double each rnd

LITE:
Int1 – 4m HSW, 8, 16 etc HSOS-taps
Int2 – 3m HSW, 6, 12 etc HSOS-taps
Int3 – 2m HSW or 2 WW, 6, 12 etc OS-taps or against wall on last WW (WWOS-taps)
Beg1 – 4 Half WW, 6, 12 etc WWOS-taps
Beg2 – 4 1-step WW, 10, 20 etc Piked Opp sh aps (61cm)
Beg3 – 4 WormW, 10, 20 etc Piked Opp sh aps (Floor)

Then…

2) Repeat from 19 Nov 2019 …

In Teams of 3, AMRAP the following for 15 min:
Min 1 – DB Box Step Overs (61cm/51cm with 30kgx2/22.5kgx2)
Min 2 – T2B
Min 3 – Strict HSPU

Score = Total Reps

LITE:
Int1 – 25kgx2/20kgx2
Int2 – 22.5kgx2/15kgx2, HSPU (1/2 AM)
Int3 – 20kgx2/15kgx2, HSPU (2/3 AM)
Beg1 – 15kgx2/10kgx2, HLR, PPU (61cm/51cm)
Beg2 – 10kgx2/7.5kgx2, HKR, PPU (Flr/Kns)
Beg3 – 7.5kgx2/5kgx2, SU, PPU (Kns)

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!

Featured Image – Saterday’s early morning Class!!!! 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

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 – 131123

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) Progress on last week’s loading…

Strict Rev Grip Pull-ups 5 – E90sOn90s for 12 min (8 Rnds for Max Loading)

Score = Max Load for 5 Reps (Exclduing BW)

NB – 1 Rep is 1 kg
If you need Bands, your score is 1 for the score and note your bands used!

LITE:
Keep loading so that great form is maintained

Then…

2) Complete 27-21-15-9-6-3 of the following FT:
Box Jump Overs (61cm/51cm)
C2B Pull-ups

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 24-18-12-6-3-1 C2B
Int2 – 21-15-9-6-3-1 C2B
Int3 – 18-12-6-3-1 C2B
Beg1 – BSO (61/51cm), C2B (P/G) 21-15-9-6-3-1
Beg2 – BSO (51/41cm), RR (1m/0.5m)
Beg3 – BSO (41/30cm), RR (0.5m/0m)

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!