Featured Image – Age is just a number!! Malvern taking a breather after completing a tough workout!! 

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) TC Test 2 – Hang Power Clean – Take 10 min to find a 1 RM

Score = For Load

then…

2) TC Test 3 – Complete 3 Rnds of the following FT:

30 sec L-sit

15 HSPU

21 Hang Power Cleans (60kg/40kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

NB- 30 s = 10 reps

EXTRAS

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

LITE WOD

1) Options:

Reduce load to maintain great technique

then…

2) Options:

Int1 – 55/35kg

Int2 – Weak L-Sit, 1/2 Abm, 50/32kg

Int3 – L-sit (1 leg str), 2/3 Abm, 45/30kg

Beg1 – T-Sit, PPU (61/51cm), 40/25kg

Beg2 – T-sit (1 ft dwn), PPU (floor/kns), 35/20kg

T/C, Beg3 – F/Bridge, PPU-k/PU-k, 25/15kg

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 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 – Early morning class @CrossFitAlgoa Summerstrand – working hard and all improving significantly on a Re-Test after 5 hard weeks of training on our Summer Transformation Challenge! 

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX and LITE WOD

1) Complete 5 Rnds of the following FT:

15 Thrusters (45kg/30kg)

15 C2B Pull-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) AMRAP for 4 Rnds (12 min):

Min 1 – Box Jump Overs (61cm/51cm)

Min 2 – DB Snatch (30kg/20kg)

Min 3 – DU

Score = Total Reps

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 – Shaun and Ashlynne working outside during yesterday’s early morning class!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX WOD

1) Bear Complex – EMOM for 10 min climb to a Max Day

*Bear Complex – Power Clean, Front Squat, Push Press take to Rear Rack, Back Squat, Push Press (RR)

Score = Load

then…

2) AMRAP Bear Complex (60kg/40kg) for 10 min but EMOM starting at 0 min, complete 5 BBF Burpees:

Score = Total Reps (Bear Complex plus BBF Bps)

*Bear Complex – Squat Clean Thruster, to Rear Rack, Rear Rack thruster allowed to increase speed of mvt!

1 Bear Complex = 4 Reps

BBF Bps – step back, up allowed but JO (2 ft)

LITE WOD

1) Options:

Reduce load to maintain great form!

then…

2) Options:

Int1 – 55/37kg

Int2 – 50/35kg

Int3 – 45/32kg, 4 BBF Bps

Beg1 – 40/25kg, 4 BBF Bps

Beg2 – 30/20kg, 3 Bps

Beg3 – 20/12kg, 2 Bps

EXTRAS WOD

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 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 – Some more cleaning, this time at @CrossFitAlgoa Summerstrand… on the left, Hilton, and on the right, Norm, both in “the hole” fighting hard to maintain good form!!!!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) RE-TEST TC Test 1 – Complete the following FT:

150 DU

1.5 km Row (150 SDHP 20kg/16kg)

1 Mile Run (1609m)

100 DU

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 10 Rnds of the following FT:

10 sec L-sit

10 sec Neutral Hold

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:

Int1 – 135/90 DU

Int2 – 120/80 DU

Int3 – 105/70 DU

Beg1 – SU, 150 SDHP (16/10kg)

Beg2 – 135/90 SU, 1350m Row/135 SDHP (12/8kg), 1400m Run

T/C(Beg3) – 120/80 SU, 1200m Row/120 SDHP (10/5kg)

then…

2) Options:

Int1 – same

Int2 – weak L-sit

Int3 – L-sit (1 Leg str), Banded NH

Beg1 – T-sit, Bar NH

Beg2 – T-sit (1 Ft dwn), Par-Hold (legs str)

Beg3 – F-Bridge, Par-Hold (legs Bnt)

EXTRAS WOD

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 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 – Diether cleaning during a tough workout yesterday!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)

For time:

5 rounds of:

4 muscle-ups*

13 shoulder-to-overheads (61kg/43kg)

Then, increase the weight for 5 rounds of:

4 muscle-ups

7 shoulder-to-overheads (83kg/56kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds

NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:

1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:

1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:

*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

then…

2) AMRAP the following for 12 min:

100 DU

30 sec Side X-Bridge (1 side)

60 sec Front Bridge (Opp Ft, Elbow lift alt 5s)

30 sec Side X-Bridge (other side)

Score = Total Reps

3 sec Hold = 1 Rep

140 Reps/Rnd

LITE WOD

1) Options:

Int1 – Same

Int2 – 2 M-ups, 55/38kg then 75/50kg

Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg

Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg

Beg2 – RR (1m/0.5m), 30/20 then 43/27kg

then…

2) Options:

Int1 – 90 DU, FB (lift 1 leg, alt 5s), SB (X)

Int2 – 80 DU, FB, SB (1 arm up, Knee Bnt 90)

Int3 – 70 DU, FB, SB (1 arm up)

Beg1 – 100 SU, FB, SB

Beg2 – 90 SU, FB (1 knee up), SB (1 knee dwn, 1 up)

Beg3 – 80 SU, FB (kns), SB (kns)

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 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 – Jemima and Aidan on the rowers get in some extra aerobic capacity work!! All smiles for the camera 🙂

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) AGOQ 2019 – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2019/5)

For time:

30 snatches (61kg/43kg)

30 strict handstand push-ups

Time cap: 6 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:

20 Cleans (60kg/40kg)

15 Cleans (100kg/70kg)

10 Cleans (120kg/84kg)

5 Cleans (140kg/98kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

These are squat cleans!

LITE WOD

1) Options:

Int1 – same

Int2 – 1/2 Abmat

Int3 – 55/35kg, 2/3 Abmat

Beg1 – 40/25kg, PPU (61/51cm)

Beg2 – 25/15kg, PPU (Floor/Kneeling)

then…

2) Options:

Int1 – 40/25kg; 70/50kg; 85/60kg; 100/70kg

Int2 – 30/20kg; 60/42kg; 75/53kg; 90/62kg

Int3 – 25/17kg; 40/25kg; 55/38kg; 70/50kg

Beg1 – 20/15kg; 30/20kg; 45/32kg; 60/40kg

Beg2 – 20/15kg; 25/17kg; 35/22kg; 45/27kg

T/C(Beg3) – 15/9kg; 20/12kg; 32/18kg; 40/22kg

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 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 – In the USA… from left Alwyn, Hannah, Don, Edwin and Jimela at Bandoleros CrossFit … getting in some training together while in the USA!!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:

45 thrusters (43kg/29kg)

45 toes-to-bars

45 cleans (43kg/29kg)

45 chest-to-bar pull-ups

Score = Total Reps

Then…

2) AMRAP the following for 14 min:

40 BB Facing Burpees

40 cal Row or 40 SDHP (20kg/13kg)

Score = Total Reps

BBF Bp Standard – Stepping back and up allowed but 2 ft take-off

EXTRAS

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

LITE WOD

1) Options:

Ages 16-17 and 35-54:

43kg/29kg

Ages 14-15:

34/25kg

Ages 55+:

34/55kg and Pull-ups (Chin)

Options:

Int1/2/3 – Same

Beg1 – 35kg/22kg, HLR, PU (P/G)

Beg2 – 20kg/12kg, HKR, RR (50/25cm)

Then…

2) Options:

Int1/2/3 – same

Beg1 – SDHP (16/10kg)

Beg2 – BBF Bps (step-O), SDHP (12/8kg)

Beg3 – BBF Bps (step-O), SDHP (8/5kg)

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 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 – Yogan on a weight vest (burden) run! Today we are carrying an odd object (i.e. a bumper) on our Burden Run from 3km! It’s going to be FUN! 🙂 

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX and LITE WOD

1) In teams of 5, AMRAP the following for 12 min:

10m Seated Sled Pull (Sled plus 50kg/20kg)

15 Strict HSPU

…wait for your turn on the sled. If you do not finish your 15 S-HSPU but you need to go on the sled, you move onto the sled, taking note of your S-HSPU reps completed!

If Alone rest 1 min after the S-HSPU

Score = Total Reps (Individuals reps)

10m = 5 Reps (2m per rep)

LITE Options:

Int1 – S-HSPU

Int2 – 1/2 Abm

Int3 – S-Sled Pull (Sled plus 40kg/15kg), 2/3 Abm

Beg1 – S-Sled Pull (same I3), Piked PU (61c/Flr)

Beg2 – S-Sled Pull (Sled plus 20kg/5kg), Piked PU (Flr/Kns)

TC/Beg3 – S-Sled Pull (same B2), Piked PU (Kns)

then…

2) Complete a Burden Run for 3km with a bumper (25kg/15kg)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA Summerstrand – 3 x arround block (start at dirt road entrance, end at dirt road entrance)

LITE Options:

Int1/2/3 – 20/10kg

Beg1 – 15kg/5kg+2.5kg

Beg2 – 10kg/5kg

TC/Beg3 – 5kg/2.5kg

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 – Ashlynne on jumping alternate lunges… a great movement that increases the cycle time and amount of force (F) and height (d) required to clear the legs off the floor to alternate the legs! This increases the amount of work (F x d) completed in any given period of time (t), in other words this increases the power out put required (P = W/t)! Some simple changes that can be made to upscale lunges, which creates a really challenging movement in high rep number of 40 plus reps in a Rnd/Set!!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX WOD

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

RM Bar M-up

Rest 2 min

Score = Total Reps

B1/2/3 scoring – divide total reps by 2

then…

2) AMRAP the following for 14 min:

9m Burpee Broad Jumps

6 Deck Squats

3 Wall Walks

30 sec Neutral Hold

Score = Total Reps

5 sec = 1 Rep on N-Hold (30s = 6 reps)

24 reps/Rnd

LITE WOD

1) Options:

Scale so you get at least 7 reps/rnd or keep adding sets until you complete 21 B-MU

Int1/2 – same

Int3 – B-MU (B/P)

Beg1 – Pull-ups (G/P), PU (T)

Beg2 – RR (1/0.5m), PU (T/Kns)

Beg3 – RR (0.5/0m), PU (Kns)

then…

2) Options:

Int1/2/3 – same

Beg1 – Banded N-Hold

Beg2 – Seated Par. N-Hold (str)

Beg3 – Seated Par. N-Hold (bnt)

EXTRAS WOD

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 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 – A big class on skipping – the members are either on Double-Unders or have scaled to an easier version…Single-Unders on the jumprope!!

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).

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

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RX’ED WOD

1) Practice Bar Muscle-up Drills:

Hallow rock/arch ; Lat Activations / Heel Toe Swinging

Hips to bar (feet on wall)

Feet on Wall Muscle-up

Hips to Bar (Hanging)

Score = For Quality

then…

2) Complete the following FT:

2 Rnds of:

20 Wall Balls (13.6kg/10kg)

200m Row or 20 SDHP (20kg/12kg)

then Rest 3 min…

2 Rnds of:

15 Wall Balls (13.6kg/10kg)

150m Row or 15 SDHP (20kg/12kg)

then Rest 2 min…

2 Rnds of:

10 Wall Balls (13.6kg/10kg)

100m Row or 10 SDHP (20kg/12kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:

Coaches choose appropriate level for members to practice (LITE – practice with bands and practice kipping Ring Rows)

then…

2) Options:

Int1 – 10/6.3kg

Int2 – 10/6.3kg

Int3 – 10/6.3kg

Beg1 – WB (6.3/4.5kg, 10-ft/9-ft), SDHP (16/10kg)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), SDHP (12/8kg)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SDHP (8/5kg)

EXTRAS WOD

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 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