Featured Image – Slade on some heavier Hang Cleans! 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 030920

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Practice Kipping Pull-ups

Score = For Quality

CFA LITE Options:

Move on to the next level once you have mastered 80% of the given level

then…

2) Complete 4 Rounds of the following FT:

400m Run

30 Pull-ups

40 Box Jump Overs (61cm/51cm)

TC – 24 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 25kg/15kg

Rx – Box-J Sub Broad-J 1.24m/1m

PU Sub – 38 BB BOR (45/30kg) but 45 DB/KB/BP (22.5/15kg)

Int1 – 27 PU / BOR (40/25kg; 20/15kg)

Int2 – 24 PU / BOR (40/25kg; 20/15kg)

Int3 – 21 PU / BOR (35/20kg; 16/12kg)

Beg1 – PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); BSO (61/51cm) or BJ (1/0.8m)

Beg2 – RR (1/0.5m) / BOR (20/12kg; 12/8kg); BSO (51cm); BJ (0.8/0.5m)

Beg3 – RR (0.5/0m) / BOR (15/8kg; 8/5kg); BSO (41cm)/Broad Step (0.6m/0.4m)

USA Equivalents:

Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb; BJ (24/20 inch)

Rx – Box-J Sub Broad-J 48/40 inches

PU Sub – 38 BB BOR (100/65lb) but 45 DB/KB/BP (55/35lb)

Int1 – 27 PU / BOR (90/55lb; 50/35lb)

Int2 – 24 PU / BOR (90/55lb; 50/35lb)

Int3 – 21 PU / BOR (75/45lb; 45/25lb)

Beg1 – PU (P/G) / Jump PU / BOR (65/35lb; 35/25lb); BSO (24/20 inch) or BJ (40/31 inches)

Beg2 – RR (40/20 inches) / BOR (45/25lb; 25/20lb); BJ (31/20 inches)

Beg3 – RR (20/0 inches) / BOR (35/20lb; 15/10lb); BSO (15 inches)/Broad Step (24/15 inches)

EXTRAS WOD

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Aidan, head down and working hard and smart, on the airbike!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 020920

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/

Workout 2:

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (22.5kg/15kg)

10 Hang Squat Cleans (61kg/43kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

8 Hang Squat Cleans (84kg/56kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

6 Hang Squat Cleans (102kg/70kg)

24.34m (80′) Single DB Overhead Lunge (22.5kg/15kg)

4 Hang Squat Cleans (115kg/79kg)

12.19m (40′) Single DB overhead Lunge (22.5kg/15kg)

2 Hang Squat Cleans (129kg/88kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

NB – SEE SEPERATE HOME-BASED WOD BELOW

CFA LITE Options:

Int1 – 22.5/15kg; 30-40-61-84-102kg/15-25-43-56-70kg

Int2 – 22.5/15kg; 25-35-50-75-90kg/15-20-40-50-60kg

Int3 – 20/12kg; 20-30-45-60-75kg/15-18-30-40-50kg

Beg1 – 15/10kg; 20-25-35-45-60kg/15-15-18-30-40kg

Beg2 – 12/8kg; 20-20-30-40-50kg/8-12-15-20-25kg

Beg3 – 8/5kg; 20-20-20-30-40kg/8-8-12-15-18kg

HOME-BASED WOD – Workout 2:

For Time (16 Min Cap)

36.56m (120′) Single DB Overhead Lunge (25kg/15kg)

21 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

18 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

15 Hang Squat Cleans (25kg/15kg)

24.34m (80′) Single DB Overhead Lunge (25kg/15kg)

12 Hang Squat Cleans (25kg/15kg)

12.19m (40′) Single DB overhead Lunge (25kg/15kg)

9 Hang Squat Cleans (25kg/15kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

*Please see scorecard for weights, scaling, & tiebreaker information*

Walking Lunge 1 length – 6.1m (20 ft)

If you cannot walk – 1 Rep = 1 Step = 1 m

Please see below for our Home-Based WOD

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Push-ups

Sit-ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1/2/3 – same

Beg1 – 7-7-6-6-5-4-3-2-1-1 on PU and SU

Beg2 – 7-7-6-6-5-4-3-2-1-1 PU and Women PU (kns)

Beg3 – 7-7-6-6-5-4-3-2-1-1 PU (kns)/Crunchies

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Throwback to Clyde on some L-sitting!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 10920

Please find the Whiteboard Explanation and Coaching for today’s workout here:

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

1)

a) OHS 5-5-5-5-5 (70% 1RM)

Score = Load

b) Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July 2020)

Score = Total Loading (Sum of your body weight plus implement load x reps)

Notes:

BB do 1 RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

then…

2) Complete 3 Rnds of the following FT:

21 HSPU

15 OHS (70kg/52kg)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Home sub RX – 20 Reps on 25kg/16kg (BB/DB/KB/BP)

Int1 – 18 HSPU; 65/45kg or 20 reps 22.5/15kg

Int2 – 1/2 Abm; 60/40kg or 20 reps 22.5/15kg

Int3 – 2/3 Abm; 55/38kg or 20 reps 20/12kg

Beg1 – PPU (61cm/51cm); 45/30kg or 20 reps 15/10kg

Beg2 – PPU (51cm/Flr); 35/25kg or 20 reps 12/8kg

Beg3 – PPU (Flr/kns); 30/20kg or 20 reps 8/5kg

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image –  Rob and Aidan on Wall Balls during Saturday’s tough Hero Wod, Morrisson!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 310820

Please find the Whiteboard Explanation and the Coaching on Itensity/What’s App/Email!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX, LITE and HOME WOD

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

1) Complete the following FT:

21-15-9 C2B Pull-ups

100-75-50 DU

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

RX BOR 27-21-15 reps 50/32kg or 33-27-21 Reps 25/15kg (DB/KB)

Int1 – 18-12-6 C2B or BOR 45/30kg, 22.5/15kg; 90-65-45 DU

Int2 – PU or BOR 40/25kg, 20/15kg; 80-60-40 DU

Int3 – 18-12-6 PU or BOR 35/20kg, 16/12kg; 70-50-35 DU

Beg1 – PU (P/G) or BOR 30/15kg, 15/10kg, SU

Beg2 – RR (1/0.5m) or BOR 20/12kg, 12/8kg, 90-65-45 SU

Beg3 – RR (0.5/0m) or BOR 15/8kg, 8/5kg, 80-60-40 DU

then…

2) Complete 3 Rnds of the following for Max Reps:

AMRAP 5 min:

Run 600 m

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 400m, 12/8kg

Beg3 – Run 400m, 8/5kg

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image – HERO WOD MORRISON – U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. First posted July 4 2011.

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#HEROWOD #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 110420

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App.

Please contact us with any questions by cell or on what’s app at: 0784517637 (Coach Dave) / 0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1) HERO WOD – MORRISON

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

First posted July 4 2011

Last Tested 11 April 2020…Complete 50-40-30-20 and 10 rep rounds of the following FT:

Wall Balls (9.1kg/6.3kg) OR Sub Thrusters (25kg/15kg)

Box Jumps (61cm/51cm)

Kettlebell Swings (24kg/16kg)

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

Equipment Options:

You can use a WB OR Thrusters BB/DB/KB/WB – Use whatever loading you have (Rnd to closest load i.e. 7.kg DB or 8 kg KB)

Box Jump or Broad Jump (1.24m/1m)

KBS – Ruck sack/Back Pack

LITE Options:

Int1/2 – same

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), BSO (61/51cm) or BJ (1/0.8m), 16/12kg

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), BSO (51cm)/ BJ (0.8/0.5m), 12/8kg

Beg3 – 40-30-20-10 Reps w 20min TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BSO (41cm)/Bp Broad Step (0.6m/0.4m), 8/5kg

EXTRAS

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave 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 and 6th in 2019. 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/Stretch

Featured Image – Tim and Jemima “hanging around” at our 2018 Endurade East Cape Champs! (@eastcapechamps)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 280820

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX, LITE and HOME WOD

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

1) Tabata the following:

a) Strict HSPU

Rest 2 min

b) Hallow Rocks

Rest 2 min

c) Strict Pull-ups

Rest 2 min

d) Airsquats

Rest 2 min

e) Push-ups

Rest 2 min

f) Jumping Airsquats

Score = Total Reps

CFA LITE Options:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – same; BOR (40/25kg; 20/15kg)

Int2 – 1/2 Abm; BOR (40/25kg; 20/15kg)

Int3 – 2/3 Abm; BOR (35/20kg; 16/12kg)

Beg1 – PPU (61cm/51cm); H-Arch Lift; S-PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg)

Beg2 – PPU (51cm/Flr); H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); PU (Ft/Kns) AS

Beg3 – PPU (Flr/Kns); Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); PU (Kns); AS

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image – We miss you being at the Box Schmolly (@schmolly.crossfitalgoamascot)!!!!!! From left Jemima, Shaun and Steve in the background working hard and smart!!

 If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 270820

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1a) Box – Front Squat 5×5 (75% 1RM)

Score = Load

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% of 1RM)

Score = Total Loading

Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]

Take from the floor!

CFA LITE Options:

For those who have not been squatting, do 3 sets!

Reduce load so that great form is maintained!

then…

2) Complete the following FT:

4 min L-sit, But everytime you rest/break complete 30 DU before restarting!

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – Weak L-sit; 25 DU

Int2 – Weak L-sit; 20 DU

Int3 – 1 leg L-sit; 15 DU

Beg1 – T-Sit; 30 SU

Beg2 – T-Sit (1ft dwn); 25 SU

Beg3 – F-Bridge ; 20 SU

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)

EXTRAS WOD

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image –  Throwback to Rob getting some Pull-ups in while on holiday!! Today we have a lovely Triplet that includes C2B Pull-ups!! ENJOY!!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 260820

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

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

1) Practice Pull-ups/C2B Pull-ups/B-MU’s

Score = For Quality

then…

2) Masters Legend Comp 2020 https://competitioncorner.net/events/3712/

Workout 6:

For time (16 min cap)…

By 4 Min – 3 Rounds of:

7 Thrusters @ weight (34kg/25kg)

7 Bar Facing Burpees

7 Pull-ups

By 8 Min – 3 Rounds of:

6 Thrusters @ weight (43kg/29kg)

6 Bar Facing Burpees

6 C2B Pull-ups

By 12 Min – 3 Rounds of:

5 Thrusters @ weight (52kg/34kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

By 16 Min – 3 Rounds of:

4 Thrusters @ weight (61kg/43kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

*Please see scorecard for weights, movements, scaling, & tiebreaker*

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

TIEBREAK – end of Rig mvt in last Rnd

CFA LITE Options:

*See separate WOD below for those doing BOR and Single Implement/Light BB!

Int1 – 25-34-43-52kg/20-25-29-34kg; 6PU-5C2B-4BMU-3BMU

Int2 – 25-34-43-52kg/20-25-29-34kg; 6-5-4-3 BBF Bps; 5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin)

Int3 – 20-25-34-43kg/15-20-25-29kg; 6-5-4-3 BBF Bps; 4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone)

Beg1 – 20-25-30-35kg/15-17-20-22kg; 5-4-3-2 BBF Bps (SO); 4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU

Beg2 – 20-20-25-25kg/12-15-17-20kg; 4-3-2-2 Bps; 7-6-5-4 RR(1/0.5m)

Beg3 – 15-15-20-20kg/7-7-12-12kg; 3-2-2-1 Bps; 7-6-5-4 RR(0.5/0m)

OR…

Adapted Workout 6 – CFA HOME-BASE WOD (if no Pull-up Bar and only 1 Load):

2) For time (16 min cap)…

By 4 Min – 3 Rounds of:

4 Thrusters @ weight (25kg/15kg)

7 Bar Facing Burpees

7 Pull-ups

By 8 Min – 3 Rounds of:

5 Thrusters @ weight (25kg/15kg)

6 Bar Facing Burpees

6 C2B Pull-ups

By 12 Min – 3 Rounds of:

6 Thrusters @ weight (25kg/15kg)

5 Bar Facing Burpees

5 Bar Muscle-ups

By 16 Min – 3 Rounds of:

7 Thrusters @ weight (25kg/15kg)

4 Bar Facing Burpees

4 Bar Muscle-ups

*Please see scorecard for weights, movements, scaling, & tiebreaker*

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

TIEBREAK – None

CFA LITE Options:

RX sub – Thrusters and BOR Single Implement (25/16kg)

Int1 – 4-5-6-7 reps on 22.5/15kg (Thr and BOR)/6PU-5C2B-4BMU-3BMU

Int2 – 3-4-5-6 reps on 22.5/15kg (Thr and BOR)/5PU-4C2B-4BMU(R/B)-3BMU(R/B) or Jump B-MU (Bar @ Chin); 6-5-4-3 BBF Bps

Int3 – 4-5-6-7 reps on 20/12kg (Thr and BOR)/4PU-3C2B-3BMU(B/P)-3BMU(B/P) or Jump B-MU (Bar @ C-Bone); 6-5-4-3 BBF Bps

Beg1 – 4-5-6-7 reps on 15/10kg (Thr and BOR)/4PU(P/G)-4PU(P/G)-3C2B(P/G)-2C2B(P/G) or Jump PU/Jump C2B PU; 5-4-3-2 BBF Bps (SO)

Beg2 – 3-4-5-6 reps on 12/8kg (Thr and BOR)/7-6-5-4 RR(1/0.5m); 4-3-2-2 Bps

Beg3 – 3-3-4-4 reps on 8/5kg (Thr and BOR)/7-6-5-4 RR(0.5/0m); 3-2-2-1 Bps

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image –  Plenty of Toes to Bar today!!!!! Image courtesy of CrossFit, Inc.

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

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

ONLINE WHITEBOARD/COACHING – 240820

Please find the Whiteboard Explanation and Coaching for today’s workout on Email/What’s App/Itensity!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY:)

RX’ED, LITE and HOME WODS

1) Practice Toes to Bar

Score = Quality

CFA LITE Options:

Practice the scaled equivalents (see below)

then…

2) Complete 5 Rnds of the following FT:

400 m Run

20 T2B

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

CFA sub RX – T2B (Lying feet to hands)

Int1/2/3/ – same

Beg1 – HLR (or Lying F2H)

Beg2 – HKR (or Lying K2H)

Beg3 – 3 Rnds; Sitting (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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch

Featured Image – Emile at home, in a good set-up for Push Jerks!! Enjoy today’s WOD!!!!:)

If you would like more info on our TRAINING AT OUR FACILITY and our HOME-BASED WORKOUTS during please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 240820

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App:

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

ENJOY!

RX, LITE and HOME WOD

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

1) Practice Cleans (squat) and Push Jerks in the following EMOM at (50% 1RM of your lower 1RM btwn SC & PJ) for 10 min (5 Rnds):

Min 1 – 2 Cleans (squat)

Min 2 – 2 Push Jerks

Score = Load

CFA LITE Options:

Stick to the loading!

Stick to a percentage where great form can be maintained! It should feel light!

then…

2) CrossFit HQ WOD 200730 (171215)

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

♂ 135 lb.(61kg) / ♀ 95 lb.(43kg)

Score = Total Reps

NOTE – Home-based sub see Home-based Testing below

CFA LITE Options:

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

Int1 – 55/36kg

Int2 – 53/34kg

Int3 – 50/32kg

Beg1 – 45/30kg

Beg2 – 35/22kg

Beg3 – 25/17kg

CFA Algoa HOME-BASED variant of CrossFit HQ WOD 200730 (171215)

Set a clock for 12 minutes and complete:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Equip – DB/KB/BP/Light BB 25/16kg (Score on Single Impl WOD below)

Score = Total Reps

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

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 info@algoacrossfit.com for details & fees. Dave 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 and 5th in 2019. 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/Stretch