Featured Image – Yogan “pushing the boundaries” on some modified Box Step Over’s with a heavy dumbell! Good work Yogan!

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) Practice:
a) Headstands
b) Handstands

Score = For Quality

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 5 of:
500 m Row or 50 SDHP (20kg/12kg)
200 m Run
50 DU

Rest 2 min Btwn Rnds

Score = Total Reps

10m = 1 Rep
1 Rnd is 120 reps

LITE WOD

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

2) Options:
Int1/2/3 – same
Beg1 – SDHP (16/10kg), SU
Beg2 – SDHP (12/8kg), SU
Beg3 – SDHP (8/5kg), SU

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 on some deficit piked push-ups! Going deficit increases the demand on should range of motion and mobility, making you exert force over a longer distance, hence increasing the overall work performed each rep (W = F x d)!!!!

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) Practice Rope Climbing

Score = For Quality

then…

2) Complete the following couplet FT:
5-4-3 Rope Climbs (4.5m)
21-15-9 Thrusters (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) LITE Options:
Int1 – 4-3-2 RC, 55/37kg
Int2 – Half RC, 50/35kg
Int3 – 30-24-18 RPU (leg ass), 45/32kg
Beg1 – 30-24-18 Jump R-PU, 40/25kg
Beg2 – R-Pulls (lie 2 stand – Str leg), 30/20kg
Beg3 -R-Pulls (lie 2 stand – bnt leg), 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 – Back at training… A full class working hard on some TNG Power Cleans as the year gets off to a start!

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 Snatch Deadlift, Hang Snatch (Squat), Snatch (squat) – E2ndMon2ndM 12 min (Climb to a Max Day)

Score = Load

Start at 60% of your 1 RM!
SS-DL – Pause 3 counts 1.5cm/knees/pockets

then…

2) Complete the following AMRAP for 3 Rnds (18 min):
1-2 min: Bar Muscle-ups
3-4 min: DB/KB Step-Over (40kg/28kg at 61cm/51cm)
5-6 min: Target Burpees (15.24cm)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Beginners – Hang PS plus OHS and PS plus OHS allowed

then…

2) Options:
Int1 – 35/25kg
Int2 – 32/24kg
Int3 – 30/20kg, B-MU (B/P)
Beg1 – 25/16kg, PU (P/G)
Beg2 – 20/12kg, RR (1/0.5m)
Beg3 – 15/8kg, RR (0.5/0m)

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 – What’s your exercise prescription? Are you going in the right direction and achieving what you set out to? If not, contact us for more information on our CrossFit Algoa Kids or Adult programs (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 FT:
15 Strict Deficit HSPU (15cm/9cm)
30 Strict HSPU

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following couplet FT:
21-15-9 TNG Power Clean (70kg/50kg)
210-150-90 DU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

TNG rule – Complete at least 3 TNG PC at a time… no dropping allowed, even after 3rd rep!

LITE WOD

1) LITE Options:
Int1 – 9/5cm SD-HSPU
Int2 – S-HSPU, 1/2 Abm
Int3 – 1/2 Abm, 2/3 Abm
Beg1 – 9/5cm D-PPU (61/51cm), PPU (61/51cm)
Beg2 – 4.5/3cm PPU (fl/k), PPU (fl/k)
Beg3 – PPU (f/K), PPU (k)/PU (k)

then…

2) LITE Options:
Int1 – 65/47kg, 190-130-70
Int2 – 60/42kg, 180-120-60
Int3 – 55/38kg, 160-100-40
Beg1 – 50/35kg, SU
Beg2 – 40/25kg, 180-120-60 SU
Beg3 – 30/17kg, 160-100-40 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 – Classes resume as per normal today at CrossFit Algoa NEWTON PARK and at 17:30 at CrossFit Algoa Summerstrand… for details please follow the link: crossfitalgoa.com/schedule

If you want to improve your health and fitness in 2020, the best way to end up where your intentions are, is to do some goal setting! However cliche it may seem it is essential for making improvements, whether it is physical through to spiritual! For some background on GOAL SETTING please go review this article we have been posting for a number of years now…  

https://crossfitalgoa.com/2018/01/01/setting-goals-for-2018/

#GoalSetting #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 (65% of 90% of 1 RM)

Score = Load

Then…

2) AMRAP 15 min:

3 Rnds of:

5 Pull-ups

7 Push-ups

9 Airsquats

Then …

Run 400 m

Score = Total Reps

10 m = 1 Rep

1 Complete Rnd is 63 reps (G) plus 40 (Run) reps for a Total of 103 reps.

EXTRAS

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

LITE WOD

1) Options:

This is an Intro week so if you have not been squatting or training much this will be an appropriate place to start! 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 – PU (G/P)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)

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 – Reposted picture from @bennshaun … Shaun using his fitness and getting in some skiing on the Sunday’s River!!!!!

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, LITE and HOME-BASED WODS

In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Man Makers (22.5kgx2/15kgx2)
Rest/Transition 30 sec

AMRAP 3 min – T2B
Rest/Transition 30 sec

AMRAP 3 min – Push Press (60kg/40kg)
Rest/Transition 30 sec

AMRAP 3 min – Rope Climbing (4.5m)
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (80kg/50kg)
Rest/Transition 30 sec

Score = Total Reps
AFL Athletes – If Alone AMRAP each for 2 min

LITE Options:
Int1 – PP 55/35kg, FS 75/52kg
Int2 – 20/15kg, PP 50/32kg, FS 70/45kg
Int3 – PP 50/32kg, FS 65/43kg
Beg1 – 15/10kg, HLR, PP 40/25kg, FS 50/32kg, R-PU (leg ass.)
Beg2 – 10/7.5kg, HKR, PP 30/20kg, FS 40/25kg, R-Pulls Ly2Stand (str legs)
Beg3 – 7.5/5kg, SU, PP 20/12kg, FS 20/12kg, R-Pulls Ly2Stand (bnt legs)

R-PU (leg ass.) 6 = 1 Rep
R-Pulls Ly2Stand (str legs and bnt legs) 3 = 1 rep

HOME-BASED WOD

1) In pairs, AMRAP the following for 2 Rounds (35 min):

AMRAP 3 min – Burpees
Rest/Transition 30 sec

AMRAP 3 min – Sit-ups
Rest/Transition 30 sec

AMRAP 3 min – HSPU
Rest/Transition 30 sec

AMRAP 3 min – Towel Pull-ups
Rest/Transition 30 sec

AMRAP 3 min – Front Squat (use any load you can hold over your chest or in the front rack i.e. back pack/rock)
Rest/Transition 30 sec

Score = Total Reps

Towel PU – drape a towel over a branch or jungle gym (perform Pull-ups or variant required)…if you cannot do this repeat the burpees 🙂

LITE Options:
Int1 – same
Int2 – 1/2 abm HSPU
Int3 – 2/3 abm HSPU
Beg1 – Jumping Towel PU
Beg2 – Towel Rows (1/0.5m)
Beg3 – Towel Rows (0.5/0m)

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 – Coach Dave and Coach Cindy getting outdoors and spending some time Mountain Biking!!

#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 WODS

1) EMOM for 15 min for Max Loading:
Min 1-5: 3 TNG Power Clean
Min 6-10: 2 TNG Power Clean
Min 11-15: 1 Power Clean

Score = Sum of Reps x Loading

LITE Options:
Reduce loading so that great form is maintained!

then…

2) AMRAP the following ladder for 7 min:
1-2-3-4-5 etc… Sled Push (low bar OR high bar) (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
3-6-9-12-15 etc… HSPU

Rest 3 min…

Repeat this same AMRAP!

Score = Sum of Reps

Note – Sled Push – low bar 1 way, high bar when you return!

NB – 1 length = 5 m

CFA LITE Options:
Int1 – same
Int2 – 30kg,45kg/30kg,22kg, HSPU (1 Abm/2 Abm)
Int3 – 30kg,40kg/30kg,20kg, HSPU (2 Abm/3 Abm)
Beg1 – 30kg,25kg/30kg,5kg, PPU (61/51cm)
Beg2 – 30kg,20kg/30kg,2.5kg, PPU (flr/kns)
Beg3 – 30kg,15kg/30kg, PPU (kns)

HOME-BASED WOD:

1) Complete 3 Rnds (25 min) of the following for Max Reps:
AMRAP 7 min of:
1-2-3-4-5 etc… Shuttle Run (10m)
1-2-3-4-5 etc… Push-ups
2-4-6-8-10 etc… Jumping Alt. Lunges

Rest 2 min…

Score = Sum of Reps
NB – Shuttle Runs (10m = 1 rep)
NB – Jumping Alt. Lunges 2 (1 rep left, 1 rep right)

CFA LITE Options:
Int1/2/3 – same
Beg1 – PU (T/K)
Beg2/3 – PU (K), 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 – Repost from @schmolly.crossfitalgoamascot … “Happy 2020 everyone. May you all reach your (fitness) goals and dreams with ease and happiness. Step 1: Do what you love and love what you do. Step 2: if your mind can see it and your heart can believe it, then your body can achieve it. Step 3: don’t panic until you absolutely have to. Step 4: if all fails, take a nap…:)

#schmollywisdom #CrossFitAlgoa #CrossFitAlgoa #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 & LITE WODS

1) Front Squat 10-5-5-3-3-3 (Max Load for each Rnd)

Score = Sum of Loads x Reps

then…

2) Complete 5 Rnds of the following FT:
20 KB Snatches (hang) (32kg/24kg)
15 Burpee Box Jump Overs (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

KB Snatches – from hang, switch as you wish

LITE Options:
Int1 – 28/20kg
Int2 – 24/20kg
Int3 – 22/16kg
Beg1 – 16/12kg, Bp SO (61/51cm)
Beg2 – 12/8kg, Bp SO (51cm)
Beg3 – DB 10/5kg, Bp SO (41cm)

HOME-BASED WOD

1) 50 Jumping Squats FT

Score = Time

then…

2) Complete 5 Rnds of the following FT:
20 Broad Jumps (1 m)
15 Worm Walks

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same
Beg1 – 0.8m BJ
Beg2 – 0.6m BJ, 12 WW
Beg3 – 0.4m BJ, 8 WW

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 – HAPPY NEW YEAR!!!! Here’s to a great 2020 and New Decade ahead!!! For all our members … We will look at some formal goal setting later in January but for the moment give some thought as to how you would like to improve your health and fitness in 2020!!

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 / LITE / COMPETITORS WOD

Happy New Years Day – Get outside and do something fun and active with family/friends!!!!!

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 – Coach Sam (white Reebok shirt) managing a big Festive Season class! We wish you an awesome Old Years Eve as you finish this year strong!!!!

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, LITE & HOME-BASED WOD

1) AMRAP the following for 25 min:
Run for 4 min
100 DU

Score = Total Meters plus Reps

LITE Options:
Int1 – 90 DU
Int2 – 80 DU
Int3 – 70 DU
Beg1 – 100 SU
Beg2 – 90 SU
Beg3 – AMRAP 20, 80 SU

then…

2) Complete 25 Turkish Get-ups (32kg/24kg) – but every time you break to rest, switch arms or fail, complete 5 KB/DB Facing Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 30/22.5kg, 4 Bps
Int2 – 28/20kg, 4 Bps
Int3 – 25/16kg, 4 Bps
Beg1 – 22.5/12kg, 4 Bps
Beg2 – 15/8kg, 3 Bps
Beg3/TC – 10/5kg, 3 Bps

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