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

Featured Image – Have you accomplished any of your 3 month goals in 2019 yet? Did you do your goal-setting homework? Do you need some expert help in setting and accomplishing your health and fitness goals going forward?  If so, please contact us on… info@algoacrossfit.com

#GoalSetting2019 #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 And LITE WOD’s

1) Complete 21-15-9 of the following FT:
Double DB Hang Snatch (25kgx2/15kgx2)
Burpee Box Jump Over (76cm/61cm)

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed
NB – use DB or KB
Bps BJO – stepping back, up allowed but jump up

LITE Options:
Int1 – Same
Int2 – 22.5kgx2/15kgx2
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2, Burpee Box Jump Over 61cm/51cm
Beg2 – 10kgx2/5kgx2, Burpee Step Over 51cm

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
15 Box Step-ups (25kgx2/15kgx2 at 61cm/51cm)

TC = 9 min

Score = Time/TC plus 1 sec/Rep missed

LITE Options:
Int1 – 8 B/M-ups, Same
Int2 – 6 B/M-ups, 22.5kgx2/15kgx2
Int3 – 5 B/M-up (B/P), 20kgx2/12kgx2
Beg1 – 10 Ring Dips (B/P), 15kgx2/10kgx2
Beg2 – 10 Seated Par. Dips (legs str), 10kgx2/5kgx2

EXTRAS WOD

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 – Jason visiting @CrossFitCayman on his last trip to the Cayman Islands!

#CrossFitCayman #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) Complete 5 Rnds of the following with BB 75kg/54kg:
2 Cleans
4 Front Squats
6 FR Walking lunge
8 Push Jerks

TC = 10 min

Score = Time/TC plus 1 sec/Rep missed

then…

2) AMRAP the following for 20 min:
Min 1 – Row (cal) or SDHP (20kg/12kg)
Min 2 – BB Facing Burpees

Score = Total Reps
BBF Bps (step back, up, jump over 2 ft)

EXTRAS

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

LITE WOD

1) Options:
Int1 – Same
Int2 – 70kg/48kg
Int3 – 65kg/45kg
Beg1 – 50kg/35kg
Beg2 – 35kg/22kg

then…

2) Options:
Int1/2/3 – same
Beg1 – SDHP (16kg/10kg); BBF Bps (step back, up, over)
Beg2 – SDHP (12kg/8kg); Burpees (step back, up)

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 and LITE WODS

1) Complete the following FT:
15-12-9 Thruster (61kg/43kg)
5-4-3 Rope Climb (4.5m)

TC = 15 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Complete the following FT:
45 sec L-sit (accumulate 45 sec)
45 GHD Sit-ups
45 T2B

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

EXTRAS WOD

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

LITE WOD

1) Options:
Int1 – same
Int2 – 55kg/40kg and 4-3-2 RC
Int3 – 50kg/36kg and 3-2-1 RC
Beg1 – 40kg/27kg and 12-9-6 Rope Pulls (str legs)
Beg2 – 30kg/17kg and 12-9-6 Rope Pulls (bent legs)

then…

2) Opions:
Int1/2/3 – Same
Beg1 – Tuck Sit, Plate on chest SU (10kg/5kg), HLR
Beg2 – Tuck Sit (1 ft down), SU, HKR

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 – Far right Pam (@pamwam2209) and her fiance Jesse getting in some training @CrossFit_Unshaken in San Antonio, Texas! #CrossFitUnshaken #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).

RX’ED WOD

1) 1 Deadlift, 1 Hang Power Clean, 1 Power Clean – EMOM for 10 (climb to a Max Day, start at 65% 1RM PC)

Score = Load

then…

2) Complete the following FT:
9-6-3 Power Clean (100kg/70kg)
9 Strict HSPU And 15 m HS Walk after each Rnd of PC

Into…

12-9-6 Hang Power Cleans (100kg/70kg)
9 Strict HSPU And 15 m HS walk after each Rnd of HPC

Into…

15-12-9 Deadlift (150kg/105kg)
9 HSPU And 15 m HS walk after each Rnd of DL

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:
Beg1/2 – focus on form, complete 2 reps of each if form needs refining

then…

2) Options:
Int1 – Same
Int2 – PC/HPC 90kg/63kg, DL 135kg/95kg, Strict HSPU (1/2 abmats), HSW 10m
Int3 – PC/HPC 80kg/56kg, DL 120kg/75kg, Strict HSPU (HSPU 2/3 abmat risers), HSW 7m or 4 WW
Beg1 – PC/HPC 65kg/45kg, DL 95kg/60kg, 15m Bear Walk (str), 9 PPU (61cm/floor)
Beg2 – PC/HPC 45kg/30kg, DL 60kg/40kg, 15m Bear Walk (bent), 9 PPU (floor/kneeling)

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… Gerald, Coach Anje, Intern Coach Thando, Janet and Travis getting in some Good Friday training!! We hope you all had a great and blessed Easter! Reminder – Classes resume today 5:25 am as per usual! #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) Complete the following FT:
50 Strict Ring Dips
50 Push-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 3 Rnds of the following FT:
7 Muscle-ups
27 cal Ski Erg or 27 SDHP (KB 20/12kg)
54 WB (10kg/6.3kg)
108 DU

TC = 20 min

Score = Time/TC plus 1 sec/Rep missed

Options:
Int1 – Same
Int2 – 5 M-ups, 86 DU
Int3 – 5 Bar M-ups (B/P) or Jumping Bar M-up, 70 DU
Beg1 – 7 C2B PU (P/G), 7 Push-ups, WB (6.3kg/4.5kg), SU
Beg2 – 7 Ring Rows (50cm/100cm), 7 Push-ups (knees), WB (4.5kg/3kg), 70 SU

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 – “”For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. Whoever believes in him is not condemned, but whoever does not believe is condemned already, because he has not believed in the name of the only Son of God.” ‭‭John‬ ‭3:16-18‬ ‭ESV‬‬ (Image courtesy of You Version Bible app)

#EasterFriday #ChristCrucified #John318 #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).

Rest Day! Have a Blessed Easter Sunday! Classes resume Tuesday 5:25 am. Please visit our “What’s App” groups for Open Box time/s tomorrow!

Trigger Ball, Foam Roll, Mobilise & Stretch!