Featured Image – Yesterday’s Voting Day Class – Toni, Ryan, Coach Iain, Brett on some Plate Carry’s with the rest of the class on Pull-ups as Coach Dave keeps a watchful eye!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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 WODS

1) AGOQ 2019 – WORKOUT 5 (https://games.crossfit.com/workouts/onlinequalifiers/2019/5)

For time:
30 snatches (61kg/43kg)
30 strict handstand push-ups

Time cap: 6 minutes
Score = Time/TC plus 1 sec/rep missed

Ages 16-17 and 35-54:
61/43kg

Ages 14-15:
43/29kg

Ages 55+:
43/29kg and (5 inch)12.7cm elevated strict HSPU

then…

2) Complete the following FT:
20 m HS Walk
30 Strict Ring Dips
40 Push-ups
30 Strict Ring Dips
20 m HS Walk

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:
Int1 – same
Int2 – 1/2 Abmat
Int3 – 55/35kg, 2/3 Abmat
Beg1 – 40/25kg, PPU (61/51cm)
Beg2 – 25/15kg, PPU (Floor/Kneeling)

then…

2) Options:

Int1/2 – same
Int3 – HS Walk 15 m or 5 WW, RD (B/P)
Beg1 – 20m BW (str), 30 RD (P/G), 30 PU
Beg2 – 20m BW (str), 30 Seated P/Dips, 30 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). 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 – REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register at: http://eastcapechamps.co.za/registration/.

For more info visit: http://eastcapechamps.co.za/

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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) AGOQ 2019 – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2019/1)

3 rounds for time of:
15 deadlifts (102kg/70kg)
35 overhead squats (34kg/25kg)
90 double-unders

Time cap: 15 minutes

Ages 16-17 and 35-54:
DL 102/70kg, OHS 34/25kg

Ages 14-15:
DL 61/43kg, 29/20kg

Ages 55+:
DL 83/56kg, OHS 29/20kg

then…

2) In Teams of 4, AMRAP the following for 14 min, with the 3rd Athlete setting the pace of the change-over:
1st Athlete – AMRAP Plate Carry (m) (above belly button) *(50kg/30kg)
2nd Athlete – AMRAP C2B Pull-ups
3rd Athlete – AMRAP Farmers Walk (m) (45kgx2/32kgx2)
4th Athlete – 15 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps
NB – 1 m = 1 rep
*Plate Carry (2x25kg and 2x15kg strapped with bands)
I.e. Once the 4th athlete finishes the B/BJO, he/she calls the rotation!

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

LITE WOD

1) Options:
Int1/2 – same
Int3 – 83/56kg, OHS 29/20kg
Beg1 – 70/50kg, OHS 25/17kg
Beg2 – 50/35kg, OHS 17/12kg

then…

2) Options:
Int1/2 – Same
Int3 – PC (40kg/25kg), PU, 40kgx2/24kgx2
Beg1 – PC (30kg/20kg), PU (G/P), 32kgx2/20kgx2
Beg2 – PC (25kg/15kg), RR (50/0cm), 20kgx2/10kgx2

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).

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 finished his Reebok CrossFit Games Age Group Online Qualifyer yesterday… here he is getting in some recovery in the Flush Recovery Compression pants after one of the workouts!! A massive thank you goes out to: Cindy and their children, the CrossFit Algoa Coaches, the AFL Competitor Athletes, Judges, Supporters and all of Dave’s and/or CrossFit Algoa’s sponsors (listed below), who have all contributed to Dave’s bid to return to the 2019 Reebok CrossFit Games!!  Thank you!!!!

#AGOQ #CrossFitMasters #CrossFitTeens #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) AGOQ 2019 – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2019/3)

For time:
5 rounds of:
4 muscle-ups*
13 shoulder-to-overheads (61kg/43kg)
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads (83kg/56kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

NB – Take Split Time at end of 1st 5 Rnds
NB – Someone can help you change weights or 2 BB’s can be used

Ages 16-17 and 35-54:
1st 5 Rnds 61/43kg, 2nd 5 Rnds 83/56kg

Ages 14-15:
1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

Ages 55+:
*C2B Pull-ups (1st 5 Rnds), 1st 5 Rnds 43/29kg, 2nd 5 Rnds 61/43kg

then…

2) Complete the following FT:
600m Run
L-sit 1 min (accumulative hold)
50 GHD Sit-ups (sub 50 Weighted SU – Bumper on chest 20kg/10kg)
L-sit 1 min (accumulative hold)
600m Run

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 – Same
Int2 – 2 M-ups, 55/38kg then 75/50kg
Int3 – 4 B/M-up (B/P) or Jumping M-up, 50/35kg then 70/46kg
Beg1 – C2B Pull-ups (B/P), 43/29kg, then 61/43kg
Beg2 – RR (1m/0.5m), 30/20 then 43/27kg

then…

2) Options:
Int1 – same
Int2 – 50 sec, 40 GHD SU
Int3 – 40 sec, 30 GHD SU
Beg1 – Tuck Sit, 50 SU
Beg2 – 400m Run, F/Bridge, 40 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).

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 – Schmolly getting in some rest while Dave puts in some work on the Reebok CrossFit Games Age Group Online Qualifyer WOD’s…”its a cat’s life!!! :)”

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #NewtonParkVet #AGOQ #CrossFitMasters #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 Algoa’s April Challenge final test – “Grace” – 30 Clean & Jerks (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – any clean, any jerk allowed

LITE Variations

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:
45 thrusters (43kg/29kg)
45 toes-to-bars
45 cleans (43kg/29kg)
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
43kg/29kg

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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

LITE WOD

1) CrossFit Algoa’s April Challenge final test – “Grace”…

INTERMEDIATE

Int1/2: Same

Int3: 52kg/36kg

BEGINNER

Beg1: 40kg/28kg

Beg2: 30kg/20kg

Beg3: (20kg/12kg)

then…

2) AGOQ 2019 – WORKOUT 4

Ages 14-15:
34/25kg

Ages 55+:
34/55kg and Pull-ups (Chin)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

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).

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 Age Group Online Qualifyer of the Reebok CrossFit Games is underway… the top 200 of each age category compete for the top 10 invite to the Reebok CrossFit Games later this year in Madison, Wisconsin USA! Bob judging, with Eva coaching and cheering and Josh filming for Nutritech as Dave works his way through the 30 Snatches and 30 Strict HSPU’s for time.

#AGOQ #CrossFitMasters #CrossFitTeens #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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

Age Group Online Qualifyer (AGOQ) Workout – Complete the longest workout today or if you completed this yesterday, then any other 2 (see email to be sent on Friday)!

Vistit games.crossfit.com for full workout details!

For all those who missed yesterday’s AGOQ Workout 2, complete today!

AGOQ 2019 – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2019/2)

ALL DIVISIONS
For time:
80 bar-facing burpees
4,000-meter row

Time cap: 30 minutes

Score = Time/TC plus 1 sec/rep missed
BBF Burpees Standard – stepping back, up allowed but 2 foot take-off, land anyhow (Before starting next rep – must be perpendicular to and facing the bar)

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same (Sub – 400 SDHP 20kg/12kg)
Beg1 – Same (Sub – 400 SDHP 16kg/10kg)
Beg2 – 50 BBF Bps (stepping over allowed), Row 2km (Sub – 200 SDHP 12kg/8kg)

OR…

If you completed Workout 2 yesterday, then complete Workout 4 today…

AGOQ 2019 – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2019/4)

Complete as many rounds as possible in 8 minutes of:
45 thrusters
45 toes-to-bars
45 cleans
45 chest-to-bar pull-ups

Score = Total Reps

Ages 16-17 and 35-54:
Men use 95 lb.
Women use 65 lb.

Ages 14-15:
Boys use 75 lb.
Girls use 55 lb.

Ages 55+:
Men use 75 lb. and perform chin-over-bar pull-ups.
Women use 55 lb. and perform chin-over-bar pull-ups.

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 35kg/22kg, HLR, PU (P/G)
Beg2 – 20kg/12kg, HKR, RR (50/25cm)

then… finish with any WOD missed this week!

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).

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 fun Worker’s Day Team WOD in full swing @CrossFitAlgoa… from left Toni, Pierre (rowing), Wilma (ski-erg), Jemima (Airbike), Prabs (rowing), Hannah (Pull-ups), Jay (BB Front Rack Walk) and Prabs again on the step-ups!! Real Work, Fun Times!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 WODS

1) Strict Ring Dips – E2ndMo2ndM RM for 10 min (5 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
5 TNG Clusters (60kg/40kg) *1 Break allowed
10 Burpee Box Jump Overs (61cm/51cm)
15 C2B Pull-ups

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:
Int1 – same
Int2 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (P/G)
Beg2 – Seated P/Dips (str)
Beg3 – Seated P/Dips (bent)

then…

2) Options:
Int1 – same
Int2 – 55kg/37kg and 12 C2B
Int3 – 50kg/33kg and 15 PU
Beg1 – 35kg/25kg and PU (P/G)
Beg2 – 25kg/15kg and RR (50cm/25cm)

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).

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 – It’s Workers day, so let’s do REAL work! Work = Force x distance 🙂 Monica, Pam, Okkert and Stratton on a Beach workout earlier this year!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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) In groups of 4, AMRAP the following for 2 Rounds (24 min):
Station 1 – 3 min Max Calories on Rower or Airbike or Ski-erg (cal)
Station 2 – 3 min Max Distance Front Rack BB Walk (80kg/55kg)
Station 3 – 3 min Max Run (Run 200m shuttles then later 50m shuttles)
Station 4 – 3 min Max DB Step-ups (20kgx1/15kgx1 at 61cm/51cm)

Score = Total Reps

Scoring:
1 Cal = 1 Rep
1 m = 1 Rep (FR Walk)
10 m = 1 Rep (Run)

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

LITE WOD

Options:
Int1 – Same
Int2 – 75kg/52kg
Int3 – 70kg/48kg
Beg1 – 50kg/35kg, 15kgx1/10kgx1 at 61cm/51cm
Beg2 – 30kg/20kg, 10kgx1/5kgx1 both at 51cm

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).

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 – Wilma and Belinda navigating the obstacles during this past weekends Muck Run!! Both look like they are “in the zone”!! (Image courtesy of Edge Muck Run and Z-Sports) #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 10 complete the following Complex climbing to a Max Day (start at 60% 1RM PC):
Power Clean, Clean (squat)

Score = Load

then…

2) Complete 21-15-9 of the following FT:
HSPU
Airbike (cal) or sub with Rowing (Cal) or Run 200m-150m-100m
Power Cleans (61kg/43kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Options:
Int1 – Same
Int2 – HSPU (1/2 abmat/s)
Int3 – HSPU (2/3 abmat/s)
Beg1 – Piked PU (61cm/Floor) ; 40kg/27kg
Beg2 – Piked PU (Floor/Knee) ; 25kg/15kg

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 – same
Beg1/2 – Assisted jump up and reduced ROM
Beg3 – 5 sec Tuck Hang; 5 sec Shoulder Ext (pushdown) x 2

then…

2) Options:
Int1 – Same
Int2 – 15 C2B PU, 15 m HSW
Int3 – same as Int2 but 5 WW
Beg1 – 20 PU (P/G); 20m Bear Crawl – Str
Beg2 – 20 RR (50/25cm); 20 Bear Crawl – Bent

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). 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 left from CrossFit Algoa… Janet, Belinda, Wilma and Wilma’s friend Zelda who participated in the Mud Run yesterday!! Good work ladies!! #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #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)
a) Practice C2B Kipping Pull-ups
Those new to Kipping Pull-ups continue with Kipping Pull-ups

Score = For Quality

b) Kipping C2B Pull-ups (or Butterfly) – RM Test

Score = Total Reps

then…

2) “Karen” – 150 Wall Balls FT (9.1kg/6.3kg to 10ft/9ft)

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)

a)Practice

Beg levels practice to a stage that is safe to perform and that you can complete with good form. Use bands as needed to deload.

b) Options:
Beg1 – C2B PU (P/G)
Beg2 – Kipping RR (1m/0.5m)

then…

2) Options:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

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

Cool-down/Trigger Ball/Foam Roll/Stretch