Featured Image – Mabel’s 1st day at the Box… an “AMNAP” for Max Time 🙂 A big congrats to Sandy and Matt on the arrival of baby Mabel 2 weeks ago yesterday!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) Clean (squat) and Jerk (Push) 2 – EMOM for 10 min (count sets >65% 1 RM)

Score = Load

then…

b) Complete the following FT…
9-6-3 of:
Thruster (60kg/40kg)
Bar M-up
Then… Fran… 21-15-9 of:
Thruster (43kg/29kg)
Pull-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Beg – Power Clean, Front Squat, Push Press
Reduce loading to maintain great form!

then…

2) Options:
Int1 – same
Int2 – 6-3-1 B/MU, 50/35kg
Int3 – B/MU (B/P), 45/32kg
Beg1 – C2B PU (P/G), 40/27kg, PU (P/G), 30/20kg
Beg2 – RR (1/0.5m), 30/20kg, RR (0.5m/0m), 20/15kg
Beg3 (T/C) – RR (0m), 20/15kg, RR (+0.5m), 15kg/7kg

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. Dave 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 – The Reebok CrossFit Games Open is around the corner – This is where grassroots meets greatness: Compete with hundreds of thousands of athletes in CrossFit’s largest all-inclusive event….starts 10 October 2019. For more info and to register, go visit games.crossfit.com

#CrossFitGames #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit  #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) Overhead Squat 5 – E2ndMon2ndM for 10 min

Score = Load

then…

If missed, Test T/C 1/2/3…
For the rest…

2) Complete the following couplet FT:
100-80-60-40-20-10 DU
20-18-16-14-12-10 C2B PU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading to maintain great form.

then…

2) Options:
Int1/2- same
Int3 – 80-60-40-20-10-5 DU, PU
Beg1 – SU, PU (P/G)
Beg2 – SU, RR (1/0.5m)
Beg3 – 80-60-40-20-10-5 SU, RR (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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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 – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

#Nutritechfit #TrainLikeAPro #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) T/C Test 3… Hang Power Cleans 3 – EMOM for 10 min (start at 60% 1 RM, build to Max Day)

Score = Load

then…

2) Complete T/C Test 1 and/or 2

For the rest…

2) AMRAP the following for 2 Rnds:
Min 1 – Sled push (low bar 1 way, vertical bar return) (Sled plus 30kg/10kg)
Min 2 – Strict HSPU
Min 3 – Box Jump Overs (61cm/51cm)
Min 4 – Strict Ring Dips
Min 5 – Front Squats (60kg/40kg)
Min 6 – BB Facing Burpees
Min 7 – Rest

Score = Total Reps

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form!

then…

2) Options:
Int1 – same
Int2 – S/HSPU (1/2 Abm)
Int3 – S/HSPU (2/3 Abm), S/RD (R/B), 50/33kg`
Beg1 – P/PU (61cm/flr), S/RD (B/P), 45/30kg, BSO (61/51cm)
Beg2 – Sled plus 20/5kg, P/PU (Flr/K), Seated PD (Str), 30/20kg, BSO (51cm), BBF Bps (S/o)
Beg3 (T/C) – Sled plus 15/0kg, P/PU (K), Seated PD (Bnt), 15/7kg, BSO (41cm), Bps

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 placed 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 HERITAGE DAY!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 and LITE WOD’S

1) T/C group completes the T/C Test 1 – 5 min AMRAP of DU or SU
(If time also complete P/Front Squat)

FOR THE REST…

1) Pause Front Squat 2-2-2 (Take 95% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3), W5 – 90% (5×3)

Score = Load

CrossFit Algoa LITE Options:
Beginners – Reduce loading to maintain great form

Then…

2) T/C Test 2 – Complete 27-21-15-9-6-3 of the following FT:
T2B
KB Swing (32kg/24kg)

TC = 12 min

Score = Time/TC plus 1 sec/Rep missed

CrossFit Algoa LITE Options:
Int1/2- same
Int3 – 21-15-9-6 T2B, 24/16kg
Beg1 – HLR, 24kg/16kg
Beg2 – HKR, 16kg/12kg
Beg3(T/C) – Sit-ups, 12kg/5kg

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

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /
1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Turkish Get-up Sit-ups… great for developing functional core strength and both functional scapulae and shoulder strength and stability!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 WODS

NB – T/C group starts on DU/SU station – this is a 5 min test (T/C Test 1)

1) Complete the following for Max Reps:

AMRAP 5 min – DU (T/C Test 1 – score here and separately)
Rest 1 min
AMRAP 5 min – DB Box Step Over (61cm/51cm, 35kgx2/20kgx2)
Rest 1 min
AMRAP 5 min – Running (200 m shuttles)
Rest 1 min
AMRAP 5 min – C2B Pull-ups
Rest 1 min
AMRAP 5 min – Row or SDHP (20iikg/16kg)
Rest 1 min

Score = Total Reps (NB – T/C Test 1 Record score under Benchmarks!)
10m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – 30kgx2/15kgx2
Int3 – 25kgx2/15kgx2, PU
Beg1 – 20kgx2/12kgx2, PU (P/G), SU, SDHP (16/10kg)
Beg2 – 12kgx2/7.5kgx2 both 51cm, SDHP (12/8kg), RR (0.5/0m)
Beg3 and T/Chal – 7.5kgx2/2.5kgx2 both 41cm, SDHP (10kg/5kg), RR (0cm)

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 – Coach Deane directing traffic at the far end of the class!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) AMRAP the following for 17 min:
20 sec Neutral Hold Rings
20 Pistols (alt.)
20 Push-ups
20 Sit-ups

Score = Total Reps
80 Reps/Rnd

then…

2) Complete 3 Rnds accumulating the hold times:
L-sit – Accumulate 30 sec
X-Bridge Left – Accumulate 30 sec
X-Bridge Right – Accumulate 30 sec
Rear Bridge – Accumulate 30 sec

TC = 12 min

Score = Time/TC plus 1 sec/1sec missed

EXTRAS WOD

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – Pistols (G band – glutes), 15/12 PU (75,72 /Rnd)
Beg1 – Neut Hold (w P/G), Pistols (bench near Horiz), 12 PU (t)/PU (k), 15 SU (67/Rnd)
Beg2 – Neut Hold Par. (str)., Lunges, 15 PU (k), 12 SU (67/Rnd)
Beg3 (T/C) – Neut Hold Par. (bnt)., airsquat, 10 PU (k), 10 SU (AMRAP 14 min) (60/Rnd)

then…

2) Options:
Int1 – Half X-Bridge
Int2/3 – L-S (weak), Side-B
Beg1 – Tuck-S, Side-B
Beg2 – Tuck-S (1 Ft down), X-B (knees), Rear-B (foam roller at knees)
Beg3 (T/C) – F-B (knees), Side-B (Knees), Hip Lift

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. Dave 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 – Chad getting his Thoracic Foam Rolling in with some additional weight … Schmolly (@schmolly.crossfitalgoamascot)!! 🙂 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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) Turkish Get-up Situp – 3 on each side – EMOM 10 min (Build to a Max Day)
NB – only TGU sit-up portion (return after sitting)

Score = Load

then…

2) In Teams of 3 – Complete 3 Rnds of the following for Max Reps:

AMRAP 3 min of:
Min 1 – Burpees BJO (61cm/51cm)
Min 2 – DB Thrusters (25kgx2/15kgx2)
Min 3 – C2B Pull-ups
REST 2 min

Score = Total Reps
Athletes can start on seperate stations!

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce loading to maintain great form. You can use KB/DB/Plates w handles

then…

2) Options:
Int1 – 22.5kgx2/15kgx2, C2B
Int2 – 22.5kgx2/15kgx2, C2B
Int3 – 20kgx2/15kgx2, PU
Beg1 – BBF Bps (J/O), PU (P/G), 15kgx2/10kgx2
Beg2 – BBF Bps (S/O), RR (1/0.5m), 10kgx2/5kgx2
Beg3 (T/C) – Bps, RR (0m), 7.5kgx2/2.5kgx2

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 – Training Day with Jason Smith (2x CrossFit Games Indiv. Competitor) and CrossFit Algoa Owner and Head Coach Dave Levey (4x CrossFit Games Competitor – 2x Indiv./2x Masters) at CrossFit Algoa on 28 September 2019. This event is sponsored and organised by Nutritech… to book your spot pay R200 online at: https://www.nutritechfit.com/shop/nutritech-training-day-ticket/ Nutritech welcome Stack included in Fee.

#Nutritechfit #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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 Front Squat 5×3 (Take 90% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
If you missed previous wks…use W1- 70% (5×5), W2- 75% (5×5), W3- 80% (5×3), W4 – 85% (5×3)

Score = Load

then…

2) AMRAP the following for 22 min:
25 KB Swings (32kg/24kg)
75 DU
25 m Handstand Walk

Score = Total Reps
1 m = 1 Rep
125 Reps/Rnd

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form!
T/C – 7/15/20kg or appropriate loading 5×3

then…

2) LITE Options:
Int1 – 65 DU, 20 m HSW (110 R/R)
Int2 – 60 DU, 15 m HSW (100 R/R)
Int3 – 24/16kg, 55 DU, 10m/3 WW (90 R/R)
Beg1 – 16/12kg, 75 SU, 25m BW (str) (125 R/R)
Beg2 – 12/8kg, 60 SU, 25m BW (bnt) (110 R/R)
Beg3 (T/C) – 10/5kg, 50 SU, 25m BW (bnt), AMRAP15 (100 R/R)

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

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 – Wall Balls for the WIN!!! The 6 pm class being awesome!! 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #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’S

1) Complete the following E2ndMOn2ndM for 12 min – 2 Strict Press, 5 Push Press (Climb to a Max Day)

Score = Max Load
NB – From Rack/Blocks

Then…

2) AMRAP the following for 16 min:
9 Push Press (70kg/45kg)
15 DB/KB Box Step-ups (20kgx1/15kgx1, 61cm/51cm)
21 Pull-ups

Score = Total Reps

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

LITE WOD

1) Options:
Beginners – Reduce loading to maintain great form

2) Options:
Int1 – 65/42kg
Int2 – 60/40kg
Int3 – 55/37kg, 16/12kg, 15 PU
Beg1 – 40/25kg, 16/12kg, 15 PU(P/G)
Beg2 – 30/17kg, 12/8kg, RR(1/0.5m)
Beg3(T/C) – 12/7kg, 5/2.5kg, RR (0m), AMRAP 12

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