Featured Image – Schmolly getting in some “Recovery and Beauty Sleep” as Unner and the rest of the class work hard!!!!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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) OHS 5-5-5-5-5 (75% 1RM)

Score = Load

then…

2) AMRAP the following for 17 min:
12 Wall Balls (10kg/6.3kg)
9 Box Jump Overs (61cm/51cm)
6 T2B
3 Strict HSPU

Score = Total Reps

LITE WOD

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

then…

2) Options:
Int1 – same
Int2 – HSPU (1/2 abm)
Int3 – HSPU (2/3 abm)
Beg1 – WB (6.3/4.5kg), BSO (61/51cm), HLR, PPU (61cm/flr)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (flr/kns)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (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 – Everyone LOVES Burpees!!:)

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

#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, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Complete 6 Rnds of the following for Time:
10 Hang Power Cleans (70kg/49kg)
5 Bar Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

then…

2)AMRAP the following for 10 min:
3 Rope Climbs (4.5m)
10 TGU Sit-Ups (32kg/20kg)

Score = Total Reps

LITE WOD

1) Options:
Int1 – 65/46kg, 3 B-MU
Int2 – 60/42kg, 5 B-MU (B/P)
Int3 – 55/38kg, 5 Jump B-MU Or B-MU (P/G)
Beg1 – 45/30kg, PU (P/G), 5 PU/3 PU
Beg2 – 30/20kg RR (1/0.5m), 3 PU/5 PU (k)
Beg3 – 20/12kg, RR (0.5/0m), 5 PU (k)

then…

2) Options:
Int1 – 25/16kg
Int2 – Half climbs (no j), 22.5/15kg
Int3 – 18 R-PU (leg ass), 20/12kg
Beg1 – 18 Jump R-PU, 16/10kg
Beg2 – R-pulls lie2stnd (str), 12/8kg
Beg3 – R-pulls lie2stnd (bnt), 10/5kg

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 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 – Marno putting in some good old “grunt” work on the sled at #CrossFitAlgoaSummerstrand!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

#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, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Pause Back Squat 5-5-5-5-5
(70% of 90% of 1 RM)
(If missed last week do 70% of 90% of 1 RM for 5-5-5)

Score = Load

Then…

2) Complete the following for Max Reps in 24 min of:
AMRAP 9 min:
Running (400m shuttles)
Rest 2 min
AMRAP 7 min:
Rowing (Cal) Or SDHP (20kg/12kg)
Rest 1 min:
AMRAP 5 min:
BB Facing Burpees

Score = Total Reps
10m = 1 Rep (Run)

BBF Bps RX – Must be Jump back, up and over all with 2 feet!

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

LITE WOD

1) Options:
Another lower volume week…but if you missed last week do on 70% but 5/5/5. If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load.

Then…

2) Options:
Int1/2/3 – same
Beg1 – SDHP (16/10kg), BBF Bps (step back, up allowed but 2 foot jump over)
Beg2 – SDHP (12/8kg), BBF Bps (step back, up, over)
Beg3 – SDHP (8/5kg), BBF Bps (step back, up, over)

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 – Keen to make some great improvements in weight-loss/health/fitness???? Try our proven 6 week TRANSFORMATION CHALLENGE – for more information click on the following link and complete the contact form for more info (https://crossfitalgoa.com/transformation-challenge/)!!  

We will also be holding a 6 week Fitness GAINS CHALLENGE for both Non-Members and Members who are keen to make great improvements in health and fitness but who are less interested in the nutrition/weight-loss side at present!

#TransformationChallenge #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, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD

1) TNG Power Clean 2 – E90sOn90s for 9 min (6 Rnds) (start 50% 1 RM, climb to Max day)

Score = Load

CFA LITE Options:
Reduce load/mvt so as to maintain great form

then…

2) In Teams of 5 – AMRAP the following for 18 min (2 Rnds):
AMRAP 90 sec – 5m Sled Push (High/Low Bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
AMRAP 90 sec – 5m Farmers Walk (45kgx2/30kgx2)
AMRAP 90 sec – Deadlift (100kg/70kg)
AMRAP 90 sec – Strict Ring Dips
AMRAP 90 sec – DU
AMRAP 90 sec – Rest

Score = Total Reps
1 m = 1 length on Sled Push/Farmers Walk
Note – Sled Push – low bar 1 way, high bar when you return!

CFA LITE Options:
Int1 – 40kgx2/25kgx2
Int2 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg
Int3 – 30kg,40kg/30kg,20kg, 40kgx2/25kgx2, 80/55kg, S-RD (R/B)
Beg1 – 30kg,25kg/30kg,5kg, 30kgx2/20kgx2, 70/49kg, S-RD (B/P), SU
Beg2 – 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2, 55/38kg, S-PD (str), SU
Beg3 – 30kg,15kg/30kg, 15kgx2/10kgx2, 40/25kg, S-PD (bnt), SU

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 – Malvern working hard! At CrossFit Algoa we have a wide range of ages and fitness levels, all willing to work hard to improve their health, fitness and performance!!

#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, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) Practice:
a) Headstands/Handstands
b) Elastic Jacket HSPU and HSPU from Riser

Score = For Quality

then…

2) AMRAP the following for 14 min:
5 Strict HSPU
3 Burpee BJO (61cm/51cm)
7 Pull-ups
3 Burpee BJO (61cm/51cm)
9 Airsquats
3 Burpee BJO (61cm/51cm)
12 Jumping Lunges (alternating)
3 Burpee BJO (61cm/51cm)

Score = Total Reps

NB – 1 Rnd is 45 reps

LITE WOD

1) Options:
Tripod stands and Piked Holds (floor/box)
Piked Push-ups

2) Options:
Int1 – EJ S-HSPU
Int2 – EJ S-HSPU
Int3 – EJ S-HSPU
Beg1 – PPU (61cm/flr), Bp BSO (61/51cm), PU (P/G)
Beg2 – PPU (flr/kns), Bp BSP (41cm), RR (1/0.5m), Step Lunges
Beg3 – PPU (kns), Bps, RR (0.5m/0m), Static Lunges

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 – From left upside down, Garric, Jemima “Might Mouse”, and Amber  (standing) on Handstand Walks. Go see our Workout of the Day post yesterday…if you missed it… the featured image was one of the ways in which one can scale Handstand Walking!

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) Complete the following triplet FT:
21-15-9 Squat Cleans (60kg/40kg)
400m-200m-100m Run
21-15-9 T2B

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following mixed Tabata for 8 min (4 Rnds of below):
1st 20 sec – Hallow Rock
2nd 20 sec – X-Bridge Left
3rd 20 sec – X-Bridge Right
4th 20 sec – Hallow Arch Rock

Score = Total Reps

LITE WOD

1) Options:
Int1 – 55/37kg
Int2 – 50/35kg
Int3 – 45/32kg
Beg1 – 40/25kg, HLR
Beg2 – 30/20kg, HKR
Beg3 – 20/12kg, SU

then…

2) Options:
Int1 – same
Int2 – Half X-B (knee bnt)
Int3 – Side-B (armup)
Beg1 – Hallow lifts, Side-B
Beg2 – Hallow Crunch, Hallow arch lift, Side-B (kns but 1 leg up)
Beg3 – Hallow Crunch, Opp Arm/Leg Superman lift, Side-B (kns)

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 – Michelle and Delme on Wall Walks… a great, but still challenging, substitution for Handstand Walking!

#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, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

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

Score = Load

then…

2) AMRAP the following for 12 min:
10 Power Snatch (35kg/25kg)
30 DU
10 HSPU

Score = Total Reps

LITE WOD

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

then…

2) Options:
Int1 – 30/20kg, 25 DU
Int2 – 30/20kg, 22 DU, HSPU (1/2 abm)
Int3 – 25/17kg, 18 DU, HSPU (2/3 abm)
Beg1 – 20/15kg, SU, PPU (61cm/flr)
Beg2 – 15/9kg, SU, PPU (flr/kns)
Beg3 – 9/6kg, SU, PPU (kns)/PU (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 – Aidan setting up for a snatch complex on our AFL Competitors program!! If you would like more information on our CrossFit Algoa Kids, Adult or AFL Competitors 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) Strict Pull-ups RM – E90sOn90s for 6 Rnds (9 min)

Score = Total Reps

then…

2) Complete the following FT:
30 KB Facing Burpees

into…

A couplet of:
30m-20m-10m HS Walk
500m-400m-300m Row or 50-40-30 SDHP (20/12kg)

then…

30 KB Facing Burpees

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

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

2) Options:
Int1 – 27-18-9m HSW
Int2 – 25-15-5m HSW
Int3 – 20-10-5m HSW OR WW 6-4-2
Beg1 – Half WW 6-4-2, SDHP (16/10kg)
Beg2 – 25 KBF Bps, BW (str), SDHP (12/8kg)
Beg3 – 20 KBF Bps, BW (bnt), SDHP (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 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 – From closest to furthest… Jemima, Andrew and Alwyn on KB Swings during a fun Partner Workout over the weekend!

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 5-5-5
(70% of 90% of 1 RM)
(If missed last week do 65% of 90% of 1 RM for 5-5-5)

Score = Load

Then…

2) AMRAP 14 min:
1 Rnd of “DT” (70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Then …
Run 400 m

Score = Total Reps

10 m = 1 Rep
1 Complete Rnd is 67 reps

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

LITE WOD

1) Options:
Another lower volume week…but if you missed last week do on 65%! 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 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 45/30kg
Beg2 – 35/20kg
Beg3 – 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 – CrossFit Algoa Summerstrand class working hard on various Rope Climbing scalings for a tough WOD!!

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) Practice Toes to Bar

Score = For Quality

LITE Options:
Beg1 – HLR ; Beg2/3 – HKR

then…

2) AMRAP the following for 24 min with 1 partner working at a time:
20 Wall Balls (13.6kg/10kg)
20 T2B
20 KB Swings (32kg/24kg)

Score = Total Reps
NB – Share as needed!

LITE Options:
If Alone – AMRAP 12 min
Int1 – WB 10/6.3kg
Int2 – WB 10/6.3kg
Int3 – WB 10/6.3kg, 24/16kg
Beg1 – WB (6.3/4.5kg, 10/9-ft), 16/12kg, HLR
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 12/8kg, HKR
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 8/5kg, SU

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