Featured Image – A big welcome to all our SPRING Transformation Challenge New Members!! In shot, Don and Marco on Partner Worm Orientation Thrusters while Yogen encourages them on!

#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

1) TNG Clean (squat) – EMOM for 12 min
Min 1,2,3 – 5 TNG each
Min 4,5,6 – 4 TNG each
Min 7,8,9 – 3 TNG each
Min 10,11,12 – 2 TNG each

Score = Sum of loads x respective reps for all 12 min

Then…

2) Complete 5 Rnds of the following FT:
200 m Run
25 T2B

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) LITE Options:
Beg1/2 – Power Clean plus Front squat allowed
Beg3 and T/Chal – 1 Power Clean, plus respective reps in Front Squats (PVC Pipe or 7/15/20kg)

Then…

2) LITE Options:
Int1 – 20 T2B
Int2 – 17 T2B
Int3 – 15 T2B
Beg1 – 20 HLR
Beg2 – 20 HKR
Beg3(T/C) – 10 Sit-ups (3 Rnds only – T/C who have been sedentary)

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 – Wendy and Michelle (background) on some Piked Push-ups! These are scaled variants for the handstand pushup movement! Scaling is essential for ensuring great movement form, keeping the stimulus within a safe range and developing strength and conditioning before moving onto more challenging movements!

Our 6 week SPRING Transformation Challenge training starts on Monday 16 September 2019! To Sign-up, contact us ASAP on the email or contact numbers below! This Challenge is open to NON-Members and MEMBERS!

#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 & LITE WOD

1) TNG Squat Snatches – EMOM complete the following TNG Reps for Max Loading over 12 min:
Min 1,2,3 – 5 TNG
Min 4,5,6 – 4 TNG
Min 7,8,9 – 3 TNG
Min 10,11,12 – 2 TNG

Score = Sum of loads x respective reps

LITE Options:
Load so that great form is maintained! Power Snatch, OHS allowed!

then…

2) In Teams of 3, complete 3 Rnds of the following for Max Reps (18 min):
Station 1 – AMRAP 2 Min of Rope Climbing (4,54m)
Station 2 – AMRAP 2 Min of Tyre Flips (270kg/180kg)
Station 3 – AMRAP 2 Min of Farmers Walk (70kgx2/50kgx2)
PS – each athlete starts on a seperate station

Score = Total Reps
NB (1 m = 1 rep on Farmers Walk)

LITE Options:
Int1/2 – 60kgx2/40kgx2
Int3 – No Jmp 1/2 Climbs, 45kgx2/32kgx2
Beg1 – Rope Pulls (L2S – str), TF (180/90kg), 35kgx2/24kgx2
Beg2 – Rope Pulls (L2S – bnt), TF (90/50kg), 24kgx2/16kgx2
Beg1/2 – 6 RP = 1 Rep

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. 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). 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 – Our 6 week SPRING Transformation Challenge starts today with our Kick-Off meeting and Nutrition Workshop tonight from 17:30-19:30! To Sign-up, contact us ASAP on the email or contact numbers below! Training Starts 16 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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) Tabata the following:
a) Box Jump Over (61cm/51cm)

2 min Rest Transition

b) KB Snatch (32kg/24kg)

2 min Rest Transition

c) DU

2 min Rest Transition

d) Thrusters (45kg/30kg)

2 min Rest Transition

e) C2B Pull-ups

2 min

f) HSPU

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – BB 40/26kg
Int2 – 24/16kg, BB 40/26kg, PU, 1/2 AbM
Int3 – BB 35/23kg, PU, 2/3 AbM
Beg1 – BSO (61/51cm), 16/12kg, BB 30/20kg, PU (P/G), PPU (61cm/flr)
Beg2 – BSO (41cm), 12/8kg, BB 20/15kg, RR (1/0.5m), PPU (Flr/Kns)

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 – Coach Deane demonstrating a great Clean setup! REMINDER – Our 6 week SPRING Transformation Challenge starts tomorrow with our Kick-Off meeting and Workshop! To Sign-up, email us or call us on the contacts below ASAP! Training Starts 16 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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

1) Practice Bar Muscle-ups (Hips to Bar Drill Sequence and Feet on Wall Sequence)

Score = For Quality

then…

2) AMRAP the following for 18 min:
5 Bar Muscle-ups
10 DB/KB Step-overs (DB 25kg, KB 24kg/DB 15kg, KB 16kg)
15 HS Walk (m)

TC = 21 min

Score = Time/TC plus 1 sec/rep missed

NB – RX/Beg1/Beg2 30 Reps/Rnd

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 Power Snatch plus OHS for a Squat Snatch

then…

2) Options:
Int1 – 3 MU, 10m HSW, (22.5,24 / 15,12kg), 23reps/Rnd
Int2 – 5 B/MU (B/P), 7m HSW, 22reps/Rnd
Int3 – 5 S/Mup (P/G), 3 WW (20,24 / 10,12kg), 21reps/Rnd
Beg1 – 5 PU (P/G), 5 RD (B/P), BW (str), (16,10 / 7.5/10kg),
Beg2 – 5 RR (1/0.5m), 5 (S/PD – str), BW (bnt), (12,10 / 7.5,10kg)

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 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 – Welcome home Jacques! Jacques on some heavy hang power cleans during our tough Met Con yesterday! Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (https://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! HURRY as we start this Friday with our INTRO & NUTRITION WORKSHOP! Training Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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) EMOM for 10 min complete the following for Max Reps:
Min 1 – Strict Ring Dips
Min 2 – T2B

Score = Total Reps

then…

2) Saved by the Barbell…

…is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts. Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids. To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

Score = Total Reps

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – RD (R/B)
Beg1 – RD (B/P), HLR
Beg2 – S/Par Dips (str), HKR

then…

2) Saved by the BB – Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 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 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 – From the front… Audrey, Belinda, Cyle, Vuyani and Dave on some Team Synchro Weighted Sit-ups! Fun Times! 

#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) Pause Front Squat 5×3 (Take 85% 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)

Score = Load

Then…

2) For Time…

Complete 4 Rnds of:
5 Hang Power Cleans (100kg/70kg)
60 DU

then Rest 3 min…

Complete 3 Rnds of:
10 Hang Power Clean (85kg/60kg)
70 DU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) Beginners – Reduce loading to maintain great form!

Then…

2) Options:
Int1 – 90/63kg, 80/55kg
Int2 – 85/60kg, 75/52kg, DU 50, 60
Int3 – 80/55kg, 70/49kg, DU 40, 50
Beg1 – 70/45kg, 52/35kg, SU
Beg2 – 50/30kg, 40/20kg, SU 50, 60

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 – Saturday’s Class… Showing up at Class = Results! Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (https://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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

1) CrossFit Algoa’s September Challenge

A “Fran-like” AMRAP of 8 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

Then…

2) AMRAP the following for 10 min:
7 m HS Walk
7 Burpee Broad Jump (1.3m – stopper to stopper)

Score = Total Reps

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

LITE WOD

1) CrossFit Algoa’s September Challenge

LITE Variations:
Int1 – 43/29kg
Int2 – 40/27kg, PU
Int3 – 38/25kg, PU
Beg1 – 30/20kg, PU (G/P)
Beg2 – 25/15kg, RR (1/0.5m)

Then…

2) Options:
Int1/2 – same
Int3 – same or 3 WW
Beg1 – BW (Str)
Beg2 – BW (Bnt), Bp B/Step

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 – What’s your Exercise Prescription? Is it working for you? Try our 6 week SPRING Transformation Challenge… To FIND OUT MORE INFO and APPLY click on the following link and complete the form (https://crossfitalgoa.com/transformation-challenge/) to receive all the T/Challenge details! Starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

#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 & LITE WOD

1) Complete 27-21-15 of the following FT, RESTING 1 min, 45 sec and then 30 sec after Rnds 1, 2 and 3 respectively:
Burpee BJO (61cm)/51cm)
Push Jerk (65/45kg)

NB – go fast as you have a compulsory rest btwn Rnds

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg, Bp SO (61/51cm)
Beg2 – 30/20kg, Bp SO (41cm)

then…

2) AMRAP the following for 15 min:
7 Deficit HSPU (21cm/15cm)
21 KB Snatches (32kg/24kg)
100 DU

Score = Total Reps

LITE Options:
Int1 – D/HSPU 15/9cm
Int2 – D/HSPU 9/6cm, 24/16kg, 80 DU
Int3 – D/HSPU 4.5/1.5cm, 70 DU
Beg1 – D/Piked PU (4.5/1.5cm – 61cm/Flr), 16/12kg, 100 SU
Beg2 – D/Piked PU (4.5/1.5cm – Flr/Kns), 12/8kg, 80 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 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 – Audrey and Belinda recovering after a FUN WOD!

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

#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) Bear Complex – E90sOn90s for 12 min (8 Rnds)

Score = Load

Bear Complex – Power Clean, Front Squat, Push Press, Take to Rear Rack, Back Squat, Rear Rack Push Press

then…

2) AMRAP the Bear Complex for 12 min
BB – 60kg/40kg or 60% of Max Load on Bear Complex

Score = Total Reps (5 reps per complex)
To speed the Bear Complex up, you can Cluster, take to Rear Rack, Back Squat, Rear Rack Thruster
Bear Complex – PC, FS, PP to RR, BS, PP from RR

EXTRAS WOD

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

LITE WOD

1) Options:
Reduce load to maintain great form!

2) Options:
Use 60% of your Max Load on the Bear Complex in 1 as a guideline
Int1 – 55/36kg
Int2 – 50/33kg
Int3 – 45/30kg
Beg1 – 40/25kg
Beg2 – 30/20kg

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 – Rob in full flight on some Kipping Pull-ups!

REMINDER – The CrossFit Algoa SPRING Transformation Challenge starts 15 September 2019! This Challenge is open to NON-Members and MEMBERS!

To apply click on the following link (https://crossfitalgoa.com/transformation-challenge/) and complete the form to receive all the T/Challenge details!

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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) Big Snatch (squat) Complex for Max Load:
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Press
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Push Jerk
High Hang Snatch, Hang Snatch, Snatch, Rear Rack Split Jerk

Score = Load (Max Unbroken Load)

then…

2) Nasty Girls (190827 / 130327)

3 Rounds for time of:
50 Airsquats
7 Strict Muscle-ups
10 Hang Power Cleans

♂ 135 lb. (61kg) / ♀ 95 lb. (43kg)

TC = 15 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. You can Power Snatch plus OHS for a Squat Snatch

then…

2) Options:
Int1 – 4 S/Mup
Int2 – 7 S/Mup (2xB/2xP)
Int3 – 7 S/Mup (2xP/2xG), 50/32kg
Beg1 – 7 PU (P/G), 7 Push-ups (Toes), 40/25kg
Beg2 – 7 RR (1/0.5m), 30/20kg

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