Featured Image – The Opening Ceremony at the 2019 Reebok CrossFit Games… from left the South African Team with Greg Glassman, the Founder of CrossFit…Jason Smith, Dave Levey, Greg Glassman, Michelle Merand, and Dina Swift!

#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) AMRAP the following for 2 Rnds (30 min):
Min 1-3: Shuttle Runs (50 m)
Min 4-6: KB Swing (24kg/16kg)
Min 7-9: DU
Min 10-12: Alternating DB Box Step-ups (20kg/15kg at 61m/51cm)
Min 13-15: Push Press (45kg/30kg)

NB – DB Step-ups (NOT overs). DB can be held in any manner (in hands, on shoulders/behind neck)

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 as RX
Int3 – 40/25kg
Beg1 – 16/12kg, SU, (15/10kg at 61/51cm), 30/20kg
Beg2 – 12/8kg, SU, (10/5kg at 41cm), 20/12kg

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 – The 2019 Reebok CrossFit Games starts today! The Opening ceremony will be around 16:00 South African time. CrossFit Algoa owner, Dave Levey, registered yesterday for his 4th CrossFit Games appearance… the highest number of appearances by a South African at the Reebok CrossFit Games ever!

#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) CrossFit HQ WOD (190725) – Complete the following for time.

a) Death by strict C2B Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc.. When fail start with the next ladder
b) Death by strict Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc.. When fail start with the next ladder
c) Death by kipping C2B Pull-ups – 1 Rep on 1st min, 2 Reps on 2 min etc..

TC = 30 min

Score = Total Reps (Note scores for each)

Description:
3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups. Use as many sets each minute as needed.

then…

2) Tabata the following:
a) DU
b) Airsquats
c) Push-ups

Score = Total Reps Each

EXTRAS WOD

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

LITE WOD

1) Options:
Beg1 – G/P band
Beg2 – RR (1/0.5m), RR (0.5/0m), Kipping RR (0.5/0m)

then…

2) Options:
Beg1 – SU, PU (Toes/Knees)
Beg2 – SU, PU (Knees)

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 – 2019 Reebok CrossFit Games starts tomorrow! In shot, Alex Parker is one of the DEMO Team members – She is a Lawyer, five-time individual competitor at Regionals, and 30th overall at the 2015 Reebok CrossFit Games. Parker has a competitive background in a variety of sports, including Alpine ski racing, golf, soccer, and CrossFit. See the rest of the DEMO Team at the following article link: https://games.crossfit.com/article/2019-demo-team/games (Image and Facts 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’ED WOD

1) Complete the following Turkish Get-up (TGU) complex E2ndMon2ndM for 12 min (6 Rnds):
3 TGU Sit-ups (ND-Arm), 1 Turkish Get-up (ND-Arm), 3 OH (ND-Arm) Lunges (same side leg steps) then repeat the same sequence on the D-Arm!
NB – ND-Arm (Non-dominant), D-Arm (Dominant)

Score = Max Load for both sides

then…

2) AMRAP the following for 18 min:
18 m Handstand Walk
6 TGU (3e) (30kg/20kg)
12 Clean (any) and Jerk (any) – Alternating (5e) (30kg/20kg)
400 m Run

Score = Total Reps
76 Reps/Rnd
NB – on CJ (only 1 head of DB needs to touch the ground)
NB – Jerk (any) – any STOH allowed

EXTRAS

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

LITE WOD

1) Options:
Reduce loading as needed

then…

2) Options:
Int1 – 15m, 25/15kg (73 reps/Rnd)
Int2 – 12m, 22.5/15kg (70 reps/Rnd)
Int3 – 10m/3WW, 20/12.5kg (66 reps/Rnd)
Beg1 – 18m BW (str), 15/10kg
Beg2 – 18m BW (bnt), 10/5kg

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 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 – Ben Smith secures his 11th straight appearance at the 2019 Reebok CrossFit Games! Read the Article: “Ben Smith Gets the Nod, Receives Wildcard” on the morningchalkup.com by CLICKING HERE (Image courtesy of CrossFit, Inc.)

#getbensmithtothegames #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) Clean (squat) plus 5 Front Squats – E2ndMon2ndM for 10 min (5 Rnds – start at 60% of 1RM, climb to Max Day)

Score = Max Load

then…

2) Complete the following FT:
30 Strict HSPU
50 Wall Balls (13.6kg/10kg)
100 DU

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:
Power Clean plus 6 Front Squats…Reduce to appropriate loading!

then…

2) Options:
Int1 – 24 S/HSPU
Int2 – 18 S/HSPU, 75 DU
Int3 – 30 S/HSPU (1/2 Abmt), 10/6.3kg, 60 DU
Beg1 – 30 PPU (61cm/Flr), 10/6.3kg, 100 SU
Beg2 – 30 PPU (Flr/K), 6.3/4.5kg, 75 SU

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 -Three (3) more sleeps until the start of the 2019 Reebok CrossFit Games in Madison Wisconsin, USA! Click on the following link (https://games.crossfit.com/announcement/11664/games) for the EVENT GUIDE page (in featured image) and links to the APP (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’ED WOD

1) RE-TESTING on CrossFit Algoa’s July Challenge

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
5 Power Snatch (60kg/40kg)
2 Snatch (60kg/40kg)
12 C2B Pull-ups
15 BB Facing Burpees

NB – Burpee Standard (Rx and Int) 2 Ft Jump back, up, over

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 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

then…

2) Options:
Int1 – 55/38kg, 9 C2B PU
Int2 – 52/36kg, 9 C2B PU
Int3 – 48/33kg, 6 C2B PU
Beg1 – 35/25kg, 12 C2B PU (P/G), BBF Bps (Step back, SO)
Beg2 – 35/25kg, 12 RR (1m/0.5m), BBF Bps (SO)

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 – Eva practicing some Handstands outdoors in Switzerland while on holiday!

#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) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

then…

2) “Dóttir” Benchmark WOD – For Time
12 Bar Muscle-Ups
21 Deadlifts (102/70kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (102/70kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

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) Reduce loading to maintain great form!

then…

2) Options:
Int1 – 90/63kg, 9-7-6 B/M-up
Int2 – 83/58kg, 6-4-2 B/M-up
Int3 – 75/52kg, 9-7-6 B/M-up (B/P)
Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)
Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

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 at CrossFit Sanctify (@crossfit_sanctify)…great Box with great people! 

#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) Complete the following EMOM for 10 min (5 Rnds):
Min 1 – 3 Push Press (count sets >70% 1RM, Max Day)
Min 2 – AMRAP T2B

Score = Sum of 5 Loads plus Total T2B reps
(i.e. 50kg + 55kg + 60kg + 60kg + 60kg + Sum of all T2B reps)

then…

2) Complete the following FT:
1.5 km Row
40 Muscle-ups
1.5 km Row

TC = 19 min

Score = Time/TC plus 1 sec/rep missed
Row Sub – 150 SDHP (20kg/12kg)

EXTRAS WOD

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

LITE WOD

1) Options:
Beg1 – HLR
Beg2 – HKR

then…

2) Options:
Int1 – 30 M-ups
Int2 – 20 M-ups
Int3 – 25 Jumping M-ups or 25 B/M-up (B/P)
Beg1 – 150 SDHP (16/10kg), 40 PU (P/G), 40 PU-T/30 PU-T)
Beg2 – 1km Row/100SDHP (12/8kg), 40 RR (1/0.5m), 40 PU (k)

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 arrives in Madison, Wisconsin to finalise his prep for this years 2019 Reebok CrossFit Games.

#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) Clean Deadlift, Hang Power Clean, Power Clean – E2ndMon2ndM 12 min (6 Rnds) (count sets >70%1RM HPC)

Score = Load

then…

2) Complete 4 RFT of:

25 DB Snatch (25kg/15kg)

20 Ring Dips

15m OH Walking Lunge (25kg/15kg)

TC = 20 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 as needed

then…

2) Options:

Int1 – 22.5kg/15kg

Int2 – 20kg/12kg

Int3 – same; RD (R/B)

Beg1 – 15kg/10kg, RD (B/P)

Beg2 – 10kg/5kg, Seated P/Dips (Str)

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 arrives in Madison, Wisconsin to finalise his prep for this years 2019 Reebok CrossFit Games.

#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).

RX WOD

1) OHS 3 – E2ndMon2ndM for 10 min

Score = Load

then…

2) Complete 21-15-9-6-3 of the following FT:

OHS (60kg/40kg)

Row (cal)

GHD SU

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

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

LITE WOD

1) Options:

Reduce to appropriate loading!

then…

2) Options:

Int1 – 55/38kg, SDHP (20kg/13kg)

Int2 – 50/35kg, SDHP (20kg/13kg), SU (20/10kg)

Int3 – 45/32kg, SDHP (20kg/13kg), SU (20/10kg)

Beg1 – 40/25kg, SDHP (16kg/12kg), SU (10/5kg)

Beg2 – 25/15kg, SDHP (12kg/8kg), SU

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