Featured Image – Lara #CrossFitAlgoaSummerstrand getting her pistols done on our “12 Day’s of Christmas” Benchmark WOD! Great work to all who completed it yesterday and best of luck to those completing this Benchmark today!

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).

#12DaysOfChristmas #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) For those who missed yesterday’s Benchmark WOD…CrossFit Algoa’s 12 Days of Christmas… please complete today!

For the rest… please complete the following…

1) 50 Strict C2B Pull-ups FT, but EMOM starting at 0 min complete 7 Burpees

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

then…

2) Complete 3 RFT of:
20 DB Squat (45kgx1/30kgx1)
600 m Run
10 DB Alt. Snatch (power) (45kgx1/30kgx1)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10 m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – same but 5 Bps
Int3 – PU, 5 Bps
Beg1 – PU (P/G), 5 Bps
Beg2 – RR (1m/0.5m), 5 Bps
Beg3 – RR (0.5/0m), 5 Bps

then…

2) Options:
Int1 – 40/25kg
Int2 – 35/22.5kg
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 20/10kg
Beg3 – 15/7.5kg

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 – Audrey on yesterday’s adapted HERO Benchmark workout “Escalating DT”!

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 and LITE WODS

“CrossFit Algoa’s 12 Day’s of Christmas WOD”

This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed. Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

“CrossFit Algoa’s 12 Day’s of Christmas WOD” – Complete the following FT:
1 Snatch (61kg/43kg)
2 Clean & Jerk (61kg/43kg)
3 Hang Power Cleans (61kg/43kg)
4 Front Squats (61kg/43kg)
5 C2B Pull-ups
6 Pistols (alternating sides)
7 KB Swings (32kg/24kg)
8 HR Burpees
9 Box Jumps Overs (61cm/51cm)
10 T2B
11 Thrusters (61kg/43kg)
12 Muscle-up’s

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
This is a tough WOD…if you are up for a challenge complete it by yourself OR otherwise complete it with a partner, alternating as needed.
Rule – both partners must work on any given movement. i.e. one cannot always miss the snatches!

This WOD is completed like the song “The 12 Days of Christmas”. Example: Complete 1 Snatch; then 2 Clean & Jerk and 1 Snatch; then 3 Hang Power Cleans, 2 Clean & Jerk, and 1 Snatch…etc.

Intermediate Option (Int1):
“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (50kg/35kg)
2 Clean & Jerk (50kg/35kg)
3 Hang Power Cleans (50kg/35kg)
4 Front Squats (50kg/35kg)
5 Pull-ups
6 Lunges (alternating sides)
7 KB Swings (24kg/16kg)
8 HR Burpees
9 Box Jump Overs (61cm/51cm)
10 T2B
11 Thrusters (50kg/35kg)
12 Bar Muscle-ups (Int2 – Banded M-ups P/G; Int3 – Banded M-ups B/P)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (40kg/25kg)
2 Clean & Jerk (40kg/25kg)
3 Hang Power Cleans (40kg/25kg)
4 Front Squats (40kg/25kg)
5 Pull-ups (P/G)
6 Pistols – Alt. (Green)
7 KB Swings (20kg/12kg)
8 HR Burpees
9 Box Step Overs (61cm/51cm)
10 Hanging Knee Raises
11 Thrusters (40kg/25kg)
12 Pull-ups (P/G) and 12 Bar Dips (P/G)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3):

“CrossFit Algoa’s LITE Variant of the 12 Day’s of Christmas WOD” – Complete the following FT:

1 Snatch (20kg/10kg)
2 Clean & Jerk (20kg/10kg)
3 Hang Power Cleans (20kg/10kg)
4 Front Squats (25kg/15kg)
5 Ring Rows
6 Lunges (alternating sides)
7 KB Swings (12kg/5-8kg)
8 HR Burpees
9 Box Step Overs (41cm)
10 Sit-ups
11 Thrusters (20kg/10kg)
12 Ring Rows and 12 Pushups (toes/knees)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

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 – A massive thank you to everyone who gave Gladman a Christmas gift! He is so grateful!! Gladman cleans up all of our mess tirelessly year after year…THANK YOU Gladman!!!!

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 WODS

1) Climb to a Max Day on the following complex:
3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

Then…

2) Complete the following escalating rounds of “DT” FT:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

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

LITE WOD

1) Options:
Beg2/3 – Push Press allowed

Then…

2) Options:
Int1 – 50/35-60/42-70/49-80/55-90/63
Int2 – 40/28-50/35-60/42-70/49-80/55
Int3 – 30/20-40/28-50/35-60/42-70/49
Beg1 – 20/15-30/20-40/28-50/35-60/42
Beg2 – 20/15-20/15-30/20-40/28-45/30
Beg3/TC – 15/9-15/9-20/15-25/17-30/20

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 – 31 Hero’s – On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

#HEROWOD #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 & LITE WOD

HERO WOD – “31 Heroes” (https://wodwell.com/wod/31-heroes/)

AMRAP (with a Partner) in 31 minutes
8 Thrusters (70/47kg)
6 Rope Climbs (4.54m)
11 Box Jumps (76cm/61cm)
Partners alternate 400m sandbag (bumper) run (20kg/10-11kg)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

*1 Rnd is 65 Reps/Rnd (40 reps for the run)

Score = Total Reps

LITE Options:
Int1 – 60/40kg
Int2 – 55/36kg, 12x Half RC
Int3 – 50/33kg, 36 Leg Assist. R-PU
Beg1 – 45/30kg, 61/51cm, 15kg Bumper/6.3kg WB, 12 R-Pull (ly to stand – str)
Beg2 – 40/25kg, SU 51cm, 10kg/5kg Bumpers, 12 R-Pull (ly to stand – bnt)
Beg3 – 30/20kg, SU 41cm, 5kg/2.5kg Plates, 18 R-Rows

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL 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

2) Options:
Int1 – 32/24kg
Int2 – 28/20kg, Weak L-sit, X-B (top leg bnt)
Int3 – 25/16kg, 1 Leg L-sit, X-B (arm vert)
Beg1 – 20/12kg, T-Sit, S-B (arm side)
Beg2 – 16/8kg, 1 Ft dwn T-Sit, Kneeling X-B
Beg3 – 12/5kg, FB, Kneeling S-B

Featured Image – Father Christmas has been training at @CrossFitAlgoa regularly this year in prep for his record breaking Christmas present delivery attempt, to be completed on the eve of 24th December, through to the early hours of the 25th of December!:) We wish you well with your final training for this BIG EVENT Mr Clause!!

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).

#Christmas2019 #BirthOfChrist #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 3 Rnds (27 min) of the following for Max Reps:
Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)
Min 4-6: C2B Pull-ups
Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

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

LITE WOD

1) Options:
Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm
Int2 – Same
Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU
Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, 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 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 – A reminder – Our Christmas Party and Prize Giving takes place this evening so our last class today is 8:30 to 9:30 at both CrossFit Algoa NEWTON PARK and SUMMERSTRAND! The next class is 12:00 on Wed at NEWTON PARK AND 17:30 SUMMERSTRAND. In shot, Paul flying on his Burpee Box Jump Overs, on Monday’s FUN 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’ED WOD

1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (Climb to a Max Day)

Score = Max Load

then…

2) Complete the following for Max Reps:

AMRAP 4 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 3 minutes

AMRAP 3 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 2 min

AMRAP 2 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Score = Total Reps
35 Reps/Rnd

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

LITE WOD

1) Options:
Beginner – Must maintain great form to climb further
Hang Power Snatch plus 5 OHS

then…

2) Options:
Int1 – 55/38kg
Int2 – 50/35kg, 25 DU (30 R/R)
Int3 – 45/31kg, 20 DU (25 R/R)
Beg1 – 40/25kg, SU
Beg2 – 35/20kg, SU
Beg3/TC – 25/15kg, 25 SU (30 R/R)

Cool-down/Trigger Ball/Foam Roll/Stretch

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 – We got out of the Box this past Saturday and completed the PE Hobbie Beach 5km Park run with long time CrossFit Algoa Member, Yolandi “No Rep” Van Tonder, who completed her 50th Park Run! Congratulations Yolandi!!!!!

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) AMRAP the following for 14 min:
20 Burpee Box Jump Overs (61cm/51cm)
10 Bar M-ups

Score = Total Reps
30 Reps/Rnd

Then…

2) Last completed 2 July 2018:
Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

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

LITE WOD

1) Options:
Int1 – 8 B/MU
Int2 – 6 B/MU
Int3 – 10 B/MU (B/P) or 10 J-B/MU
Beg1 – B/BSO (61/51cm), PU (P/G)
Beg2 – B/BSO (51/51cm), RR (1/0.5m)
Beg3/TC – B/BSO (41cm), RR (0.5/0m)

then…

2) Options:

Int1 – 80m HSW, 24/16kg
Int2 – 60m HSW, 24/16kg
Int3 – 50m or 33 WW 22/18kg
Beg1 – 33 1/2 WW, 16/12kg
Beg2 – 100m BW (str), 12/8kg
Beg3/TC – 100m BW (bnt), 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

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 – Get down to the Hobbie Beach Park Run today for our classes! Please see all the information below! In shot, the start of our beach shuttle sprint at last years Endurade East Cape Champs!

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 #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 WOD’S

Saturday’s Classes for CrossFit Algoa NEWTON PARK and SUMMERSTRAND will be moved to an off-site location so there will be no classes at 9:00 and no open box thereafter.

Instead we will complete the Hobbie Beach Park Run at 8:00 and then play some fun Games at the beach afterwards! Please bring some food & refreshments to have a picnic afterwards, and don’t forget the sunscreen, caps and swimming kit! Family and friends welcome!!

Crossfit Algoa member Yolandi “No Rep” Van Tonder will be completing her 50^th Park Run this Saturday, and so we will celebrate this great milestone with her!

To partake in the Park Run we all need to complete the following form (https://www.parkrun.co.za/register/?section=form), print the bar code and bring it with you to the run!

NB – Location – choose “PE Hobbie Beach”, complete form, and you will receive an email…print that form to run with!

IT IS FREE BUT YOU MUST REGISTER AND BRING THE BAR CODE!!

TIME – Meet 7:40 at the start of the Pier at Hobbie Beach, Park Run starts at 8:00!

NB – Parking is limited so arrive early or use your legsJ

EXTRAS

Fun Beach Games after the Park Run!

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