Featured Image – CrossFit Algoa Kids and Coaches in a group huddle after a fun workout!!!!!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX and LITE WOD

1) With a partner complete 21-15-9 of the following FT:
Synchro T2B
Partner Longitudinal Thrusters (50kg/30kg) – 2 on 1 BB
Into ….
20 m Partner Walking Lunge (2 on 1 BB)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int 1/2/3 – 40/25kg
Beg1 – 35/20kg, HLR
Beg2 – 30/17kg, HKR
TC/Beg3 – 25/15kg, SU
If Alone – halve the weights!!

Then…

2) In teams of 5-8 – AMRAP 16 min:
20m Sandbag Carry (84/60kg)
3 Burpee Box Jump overs (76cm/61cm)
4 Burpees
AMRAP KB Swing (32kg/20kg) until your turn on the Sandbag!

Score = Total Reps
10m = 2 Reps
9 reps/Rnd

If Alone – AMRAP 10 – Sprint a Rnd, do 20 KBS, rest 30 sec before starting again

LITE Options:
Int 1/2/3 – 60/40kg, BBJO (61/51cm), 24/16kg
Beg1 – 40/30kg, BBSO (61cm), 16/12kg
Beg2, TC/Beg3 – 30/20kg, Burpee BJ, 12/8kg
Use Sandbags outside.
Use bumpers for lighter loading (band together as needed)

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 – HAPPY “CrossFit Algoa” VALENTINES DAY!!!! 

Come try some CrossFit Algoa “LOVE” and give us a call, or drop us an email, to book your 3 free trial classes… info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Valentinmesday #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

PS – if the TC Group Missed T1/2/3 – test today!

1) Segment Clean Deadlift, Hang Squat Clean – EMOM 10 (start 70% 1RM, climb to Max Day)
Min 1,2 – 5 reps each
Min 3,4 – 4 reps each
Min 5,6 – 3 reps each
Min 7,8 – 2 reps each
Min 9,10 – 1 rep each

Score = Max Load

Then…

2) Complete the following FT:
100 Wall Balls (10kg/6.3kg)
30 Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Reduce loading so that great form is maintained.
Beg/TC – SCD, HPC, FS allowed

then…

2) Options:
Int1 – 24 MU
Int2 – B/MU (B/P)
Int3 – Jump R/MU
Beg1 – WB (6.3/4.5kg), 30 PU (P/G), 30 RD (B/P)
Beg2 – 30 RR (1/0.5m), 30 Seated PD (str)
TC/Beg3 – 30 RR (0.5/0m), seated PD (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 – Some class pics after completing “Pete’s” Memorial WOD yesterday! We miss you Pete!!!!!:(

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

PS – if the TC Group Missed T1/2/3 – test today!

1) Push Jerk, Split Jerk 2 – EMOM for 10 min (start on a light load, climb Max Day)

Score = Load

then…

2) Complete 4 Rnds of the following FT:
500m Row or 50 SDHP (20kg/12kg)
5 Push Press (50kg/35kg)
10 Split Jerk – alt (50kg/35kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Beginners – reduce loading so that appropriate form is maintained

then…

2) Options:
Int1 – 45/32kg
Int2 – 43/30kg
Int3 – 40/27kg
Beg1 – SDHP (16/10kg), 35/20kg
Beg2 – SDHP (12/8kg), 30/17kg
Beg3 – SDHP (8/5kg), 20/12kg

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 – Peter Games Ponsby (28/05/1963 – 29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs at Newton Park and/or Summerstrand, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults). DID YOU KNOW … Being a member at one facility allows you full access to the 2nd facility??!!

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

RX’ED & LITE WOD

1) Memorial WOD – “Pete” Peter Games Ponsby (28/05/1963 – 29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)
Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)
Into…
1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

LITE Options:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

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 – Teaching our members to fly over the weekend :)… Burpee Broad Jumps at our beach WOD over the weekend… from left Bonni, Jemima and Thando!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 – Fun times at our beach WOD this past Saturday as both our Summerstrand and Newton Park Boxes head to the Beach to have some FUN in the SUN!! 

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Pause Back Squat 3-3-3-3-3

(85% of 90% of 1 RM)

(If missed last week do 75% of 90% of 1 RM for 5-5-5-5-5)

Score = Load

Then…

2) 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

EXTRAS

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

LITE WOD 

1) Options:

T/C Group – 5 x 3 (Light BB work if technique proficient)

Another lower volume week…but if you missed last week do on 80% but 3-3-3-3-3 or only 70% for 3 sets of 5 reps if you are returning).

If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load

Then…

2) 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)

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 at @CrossFitSummerstrand!! Everyone working hard to improve their health and fitness!!!!

If you wore information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

BEACH WOD (RX and LITE)

NB – Both CrossFit Algoa Summerstrand And CrossFit Algoa Newton Park (9:00 Summerstrand Surf Lifesaving Clubhouse)

A) Warmup – Beach Soccby
Walking, then jog, then run (3 min each)

B) In teams of 4 – AMRAP 8 min:
AMRAP 15 m Partner Synchro Burpee Broad Jump
(2 work, 2 rest then swop after each 15m)

Score = Total Distance In (m)
If Alone – AMRAP 4

LITE Options:
Int 1/2/3, Beg1 – same
Beg2, TC/Beg3 – Burpee step forward

C) In teams of 4 – AMRAP 15 min:
100 m (50m x2) Partner Carry (all 4 running – 1 carried anyhow)
40 m (20m x2) Synchro Bear Crawl
30 Synchro Airsquats
20 Synchro Sit-ups

Score = Total Reps
Synchro – 3 work simultaneously (4th rests as needed but must move w the group)

Partner Carry 10 m = 1 rep
100 Reps/Rnd
If Alone – Carry Sand Bag (84/60kg) for 50 m

NB – Athletes can show the Partner carry however they wish

LITE Options:
Less fit athletes rest more! Ie. Synchro is 3 of 4 athletes working

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 – All smiles with Belinda working on shoulder and pelvic stability!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) AMRAP the following for 10 min:
10 Strict Ring Dips
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
15 Burpee Box Jump Overs (61cm/51cm)

TC – 12 Min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2 – Sit-Up (20/12kg)
Int3 – S-RD (R/B), SU (16/10kg)
Beg1 – S-RD (B/P), SU (10/5kg)
Beg2 – Seated PD (str), SU
TC/Beg3 – Seated PD (Bnt), SU, 7 min

then…

2) Options:
Int1 – 8 B-MU
Int2 – 6 B-MU
Int3 – 10 B-MU (B/P) or 10 Jump B-MU
Beg1 – 10 PU (P/B), 10/6 PU, BBSO (61/51cm)
Beg2 – 10 RR (1/0.5m), 6 PU/10 PU (k), BBSO (41cm)
TC/Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 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 – @Nutritechfit dropped by with some awesome #Nutritech goodies!!!!! Best supplementation in the game!!!!! Thank you @Nutritechfit!!!!!!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Segment Clean Deadlift, Hang Power Clean, Front Squat – EMOM for 10 min (start 50% 1RM Clean, climb Max Day)

Score = Load
Segment CD – Pause 1.5cm, Knees, Pockets, Stand Tall

then…

2) Complete 7 Rnds of the following FT:
10 Hang Power Clean (70kg/50kg)
10 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
RX BBF Bps – must jump back, up and over with 2feet together

LITE WOD

1) Options:
Beginners – reduce loading so that appropriate form is maintained

then…

2) Options:
Int1 – 65/46kg
Int2 – 60/42kg
Int3 – 55/39kg
Beg1 – 50/35kg, BBF (step back, up, Jump o)
Beg2 – 40/25kg, BBF (stepping allowed)
Beg3 – 30/20kg, BBF (stepping allowed)
TC – 20/12kg (5 Rnds)

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 – In the heat… Class on some heavy KB Swings and DB work on Monday evening:)

If you would like more information on our CrossFit Algoa Kids or Adult programs at Newton Park and/or Summerstrand, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults). DID YOU KNOW … Being a member at one facility allows you full access to the 2nd facility??!!

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete a RM attempt EMOM for 12 min:
Min 1 – RM Strict HSPU
Min 2 – RM T2B

Score = Total Reps

Then…

2)AMRAP the following for 12 min (4 Rnds):
Min 1 – AMRAP Front Squat (40kg/25kg)
Min 2 – AMRAP Box Jump Over (61cm/51cm)
Min 3 – AMRAP HS Walking (m)

Score = Total Reps
1m = 1 rep

LITE WOD

1) Options:
Int1 – same
Int2 – S-HSPU (1/2 Abm)
Int3 – S-HSPU (2/3 Abm)
Beg1 – PPU (61cm/51cm), HLR
Beg2 – PPU (61cm/Flr), HKR
TC/Beg3 – PPU (Kns), SU, (5-10 reps only)

2)Options:
Int1/2 – same
Int3 – 35/23kg, HSW Or WW (1=3m)
Beg1 – 30/20kg, BSO (61/51cm), half WW (1=1.5m)
Beg2 – 25/15kg, BW (str)
TC/Beg3 – 20/12kg, BSO (41cm), BW (bnt)

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