Featured Image – Farewell to Prabshan (in shot with Dave) and Suprabha who move to Texas, USA! God Bless your family on your new venture!!!!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD’S

Day 1 2019 Reebok CrossFit Games – Second Cut

For time:

800-m row
66 kettlebell shoulder-to-overheads
132-ft. handstand walk (40.53m)

♀ two 12-kg KBs
♂ two 16-kg KBs

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

CUT TO 50 ATHLETES
Notes

• Judges will raise their hands when athletes have 100 meters remaining on the row.

• Kettlebells must be brought below the chin each rep.

• Athletes advance after every set of 22 reps.

• Handstand walk must be completed in 44-ft. (13.4m) sections.

• Athletes must restart from the last section completed if they come down at any time.

• Final heat will contain the fewest athletes.

• Athletes will be assigned to a lane and may use any bar or rope within their lane.

• Rounds 1-3 use the first set of barbells. Round 4 will use barbells set closer to the finish line.

CFA LITE Options:
Int1 – 80 SDHP (20/12kg), HSW 30m
Int2 – same, HSW 20m
Int3 – same, HSW 15m/5WW
Beg1 – SDHP 80 (16/10kg), 12/7.5kg, BW (str)
Beg2 – SDHP 80 (12/8kg), 10/5kg, BW (bnt)

Then…

DAY 2 2019 Reebok CrossFit Games – Sprint Couplet

For time:

172-ft. (52.8m) sled push
15♀ / 18♂ bar muscle-ups
172-ft. 52.8m) sled push

Time cap: 6 minutes

CUT TO 30 ATHLETES

Sled weight – sled plus 10kg Men(40kg), sled only Women (30kg)

CFA LITE Options:
Int1 – 14 B/MU
Int2 – 10 B/Mup
Int3 – 10 B/Mup (B/P) or Jump B/MU
Beg1 – Empty Sled/Small Tyre plus 15kg / 18 PU (P/G)
Beg2 – Small Tyre plus 15kg/10kg 18 RR (1/0.5m)

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 – A big Farewell to Andrew, Janet (right with Hannah and Ella), Travis (left with Caleb), Charli (far right) and Jodi who moved to New Zealand this weekend!! God Bless your family on your new adventure!!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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

We start testing the 2019 Reebok CrossFit Games Workouts today!! (https://games.crossfit.com/workouts/games/2019)

Day 1 2019 Reebok CrossFit Games – First Cut

4 rounds for time of:

400-m run
3 legless rope climbs (4.5m)
7 squat snatches

♀ 130 lb. (59kg)
♂ 185 lb. (84kg)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

CUT TO 75 ATHLETES
NOTES

• Top 75 athletes receive points. 76+ earn 0 points but will be ranked.

CFA LITE Options:
Int1 – 3x 2.25m legless no jump RC, 75/52kg
Int2 – 2x LL NJ RC, 70/49kg
Int3 – 12 Rope PU (no legs), 65/45kg
Beg1 – 12 R/Pulls (str legs), 50/35kg
Beg2 – 12 R/Pulls (bnt legs), 35/20kg

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 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 – Second Fittest Man on earth, Noah Ohlson (shirtless), and Fittest Man on Earth, Matt Fraser, on Peg Board ascents at the 2019 Reebok CrossFit Games! Image courtesy of @morningchalkup (Insta)

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km)

Score = Time

then…

2) In Teams of 3 AMRAP the following for 16 min with all athletes working at the same time:
Athlete 1 AMRAP – 7.5m Sled Push (low bar) (30kg plus 60/40kg), 7.5m Seated Sled Pull Rope (30kg plus 60/40kg)
Athlete 2 AMRAP – T2B
Athlete 3 Completes – 100m (2x50m) Farmers Walk (45kgx2/32kgx2)

NB – Athlete 3 calls the rotation once he/she has finished the 100m FW. A1 goes to 2, 2 to 3 and repeat!
NB – AFL Athletes – if alone, time to complete station 3, AMRAP station 1 and 2 each for this length of time!

Score = Total Reps of the Athlete (individual reps)
Farmers Walk 10m = 1 Rep (use DB/KB/FW bars)
Sled 1 length of 7.5m = 1 rep

LITE Options:
Int1 – Sled plus 55/37kg; 40kgx2/25kgx2
Int2 – Sled plus 50/33kg; 35kgx2/20kgx2
Int3 – Sled plus 45/30kg; 35kgx2/20kgx2
Beg1 – Sled plus 40/25kg; HLR, 30kgx2/16kgx2
Beg2 – Sled plus 30/20kg; HKR, 20kgx2/12kgx2

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 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 – The 2019 Reebok CrossFit Games winners are, from left, Matt Fraser (1st – USA), Noah Ohlson (2nd – USA), and Björgvin Karl Guðmundsson (3rd – Iceland)… CONGRATULATIONS!!!!!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) EMOM complete the following for Max Loading:
Min 1 – 3 Strict Rev Grip Pull-ups (weighted)
Min 2 – 3 Strict Ring Dips (weighted)

Score = Sum of Heaviest load on each movement
(Scaling Beg1/2/3- put in 1 as the score and note what you did!)

then…

2) Complete 5 Rnds of the following FT:
25 m HS Walk
12 Burpee Box Jump Overs (76cm/61cm)

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) Options:
Int1/2/3 – same
Beg1 – RG PU and RD (use weakest bands possible)
Beg2 – RR (walk feet far forward as possible); Seated P/Dips (weight on lap)

then…

2) Options:
Int1 – 20m HSW
Int2 – 17m HSW
Int3 – 15m HSW / 5 WW
Beg1 – 25m BW (Str) ; B/BJO (51/41cm)
Beg2 – 25m BW (Bnt) ; B/SO (51/41cm)

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 – Spirit of the CrossFit Games Award 2019 went to Sam Briggs!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) EMOM complete the following for Max Loading:
Min 1 – 3 Strict Rev Grip Pull-ups (weighted)
Min 2 – 3 Strict Ring Dips (weighted)

Score = Sum of Heaviest load on each movement
(Scaling scoring for Beg1/2/3- put in 1 as the score and note what you did!)

then…

2) Complete 5 Rnds of the following FT:
25 m HS Walk
12 Burpee Box Jump Overs (76cm/61cm)

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) Options:
Int1/2/3 – same
Beg1 – RG PU and RD (use weakest bands possible)
Beg2 – RR (walk feet far forward as possible); Seated P/Dips (weight on lap)

then…

2) Options:
Int1 – 20m HSW
Int2 – 17m HSW
Int3 – 15m HSW / 5 WW
Beg1 – 25m BW (Str) ; B/BJO (51/41cm)
Beg2 – 25m BW (Bnt) ; B/SO (51/41cm)

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 place 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 – Women’s Podium at the 2019 Reebok CrossFit Games… From left Christen Holte (2nd – Norway), Tia-Claire Toomey (1st – Australia), and Jamie Green (3rd – New Zealand) – CONGRATULATIONS!!!!!!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Back Squat 10-9-8-7-6-5-4-3-2-1 FT, at the following loading for each Rnd (45%-50%-55%-60%-65%-70%-75%-80%-85%-90%)
Rest as needed within sets!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

For this workout, if you hit the Workout at the correct %’s of your 1RM, then that is RX’ED for today!

then…

2) Complete the following FT:
50 Strict Press (45kg/30kg)
800 m Run

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:
Use the percentages given. Reduce loading as needed to maintain great form. New members or those who have not squatted much reduce each loading by 10-15%/Rnd.

then…

2) Options:
Int1 – 40/27kg
Int2 – 35/24kg
Int3 – 30/21kg
Beg1 – 25/17kg
Beg2 – 20/14kg

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 –  Congratulations to the 2019 Fittest Team at the 2019 Reebok CrossFit Games… Rich Froning’s CrossFit Mayhem Freedom… from left Dre Strohm, Tasia Percevecz, Chyno Cho, and Rich Froning!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor  #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Practice Kipping C2B Pull-ups / Pull-ups

Score = For Quality

then…

2) AMRAP the following Chipper for 24 min:
100 DU
15 C2B Pull-ups
15 Power Clean and STOH (50kg/32kg)
15 T2B
15 Lateral Facing Burpees
30 sec L-sit
30 sec HS Hold (at wall)

Score = Total Reps
220 Reps/Rnd (1 sec = 1 Rep)

EXTRAS

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

LITE WOD

1) Options:
Stop at appropriate kipping level for skill level

then…

2) Options:
Int1 – 80 DU (200 R/Rnd)
Int2 – 70 DU, PU (190 R/Rnd), Weak L-sit
Int3 – 60 DU, PU (180 R/Rnd), 1 Leg L-sit
Beg1 – SU, PU (P/G), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (61/51cm)
Beg2 – 70 SU, RR (1/0.5m), (30/20kg), HLR, LF Bps (S/O), Tuck-S, P/Hold (Flr)

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 – A big congratulations to the Fittest Man on Earth and the Fittest Women on Earth for 2019… Matt Fraser (USA) and Tia-Claire Toomey (Australia)!!!!!

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) CrossFit Algoa’s August Challenge

Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

NB – if you tested this on Saturday and if you would like to re-test for testing or training purposes then do so.
Otherwise Complete a 2 km Row (200 SDHP 20/12kg) for time! (Beg1-16/10kg); Beg2-12/8kg)

then…

2) Complete 3 Rnds of the following FT:
30 m Handstand Weave Walk (5 x 6 m shuttles of 2m cone weaves)
75 Airsquats

TC = 10 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) Options:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

then…

2) Options:
Int1 – 24 m HS W/Walk (4 x 6m)
Int2 – 18 m HS W/Walk (3 x 6m)
Int3 – 12 m HS W/Walk (2 x 6m) or 5 WW
Beg1 – 30m Bear Weave Walk (str), 60 AS
Beg2 – 24m Bear Weave Walk (bnt), 45 AS

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 – Dave going upside down on the “Sandbag Triplet” at the 2019 Reebok CrossFit Games. (Image courtesy of @menshealthza).

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Deadlift, Hang Power Clean, Push Jerk – E90sOn90s for 9 min (6 Rnds) (Max Day, count sets >65% Push Jerk)

Score = Max Load

then…

2) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009

The HERO WOD “DT”…

Complete 5 RFT (BB – 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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) Options:
Reduce loading to maintain great form! Push Press allowed for the Push Jerk.

then…

2) Options:
Int1/2 – Same
Int3 – 61/43kg
Beg1 – 50/35kg
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 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 – Day 3 of the Individual & Team Competition starts, with Rich Froning’s Team, Mayhem Freedom, leading the  the way by far! Noah Ohlson starts in 1st with Mathew Fraser and Jacob Heppner on his heels, while for the women Tia-Clair Toomey is in 1st, with Karissa Pearce and Kristin Holte in 2nd and 3rd respectively! For articles and live feeds visit games.crossfit.com and @CrossFitGames on Twitter (Image courtesy of CrossFit, Inc.).

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Test – 1 Mile (1609m) Run FT

Score = Time

then…

2) In Teams of 4 complete the following FT, with 2 athletes working at a time (i.e. in pairs):
100 Synchro T2B (50 e)
200 Partner Wall Balls (1 for 1 – 50 e) (10kg/6.3kg)
100 m Synchro Bumper OH Walking Lunge (25kg/15kg) (50 e)
100 Synchro Bumper Facing Burpees (50e)

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

NB – You must complete this as a Chipper
NB – Split reps as needed btwn pairs
NB – Partner WB – partners side by side throwing to same target 1 for 1
NB – Bumper Facing Burpees – clear bumper plate (RX/Int), Stepping back, up allowed, 2 ft take-off

Options:
Int1/2 – same as RX
Int3 – 20/10kg
Beg1 – HLR, 6.3/4.5kg, 10/5kg, BF Bps SO
Beg2 – HKR, 4.5/3kg, Walking Lunge (no OH), Bps
AFL Athletes – halve the reps if in Teams (if alone complete 25% of the Reps/Dist)

then…

2) Complete 4 Rnds of the following FT:
20 m HS Walk
20 T2B

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Options:
Int1 – 16m HSW, 16 T2B
Int2 – 13m HSW, 13 T2B
Int3 – 10m HSW or 3 WW, 10 T2B
Beg1 – 20m BW (str), 20 HLR
Beg2 – 20m BW (bnt), 20 HKR

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