Featured Image – A big congratulations to Wilma, Belinda and Yolandi for completing the Inaugural @theergultra (Instagram) down in Mosselbay over the weekend… a 100km Row (C2), 200km Bike (C2) and 50km Ski Erg (C2) between the three of them over the weekend. They finished 4th in a time of 21 hours and 37 min!

#theergultra #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) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

AMRAP the following for 18 min:
600 m Run
21 BB Facing Burpees (2 feet mvt, jump back, up, over)
18 Power Snatch (35kg/25kg)
15 Box Jump Overs (61cm/51cm)
12 T2B
9 Strict HSPU
6 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Kipping T2B

Score = For Quality

then…

2) Last completed 12 March 2018…

Int1 Option
Same
Int2 Option – Banded Bar M-ups (Black/Purple)
Int3 Option – Jumping Ring M-ups

Beg1 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and jump over)
18 Power Snatch (25kg/15kg)
15 Box Step Overs (61cm/51cm)
12 Hanging Leg Raises
9 Piked Push-ups (61cm/floor)
6 Pull-ups (Purple/Green)
6 Push-ups (Toes)

Score = Total Reps

Beg2 Option:

AMRAP the following for 18 min:
600 m Run
21 BBF Burpees (Step back, up and step over)
18 Power Snatch (20kg/12kg)
15 Box Step Overs (40cm)
12 Hanging Knee Raises
9 Piked Push-ups (floor/kneeling on 2 abmats)
6 Ring Rows (100cm/50cm)
6 Push-ups (toes/kneeling)

Score = Total Reps

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 CrossFit Games OPEN starts on Friday … We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#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) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds) (Count sets >70% of 1RM Clean, Max Day)

Score = Load

then…

2) CrossFt Games – Open Workout 18.3 (RX)

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. (52kg) OHS, 50-lb. (22.5kg) DB snatches
Women perform 80-lb. (36kg) OHS, 35-lb. (15kg) DB snatches

Time cap: 14 minutes

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) Clean plus 5 Front Squats – E2ndMon2ndM 12 (6 Rnds)

Score = Load
Beg1/2/3 – can Power Clean and 6 Front Squats

then…

2) CrossFt Games – Open Workout 18.3 (Scaled/Beg1)

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. (20kg) OHS, 35-lb. (15kg) DB snatches
Women perform 35-lb. (15kg) OHS, 20-lb. (10kg) DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

Beg2 – Pull-ups (Purple/Green); (15kg/9kg BB and 10kg/5kg DB)
Beg3 – 70 SU; Ring Rows (50cm/25cm); (7kg/PVC and 10kg/5kg DB)

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, Wilma, Belinda and Yolandi will be partaking in a massive endurance event today in CrossFit Mosselbay… in 24 hours they need to Row 100km, Bike 100km and Ski Erg 50km between the 3 of them! Enjoy the FUN!!

#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) Power Snatch, Snatch – EMOM 12 min (Max Day)

Score = Load
Beg1/2/3 – Power Snatch plus OHS allowed for Snatch

then…

2) Teams of 4 – Complete the following FT:
100 Synchro Power Snatch (M/F pairs) (60kg/40kg)
150 Synchro T2B (M/M and F/F pairs)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – The team must complete the power snatches before moving on to the T2B; On the T2B, one pair works while the other rests!
Int1 – Same
Beg1 – (40kg/25kg) and (Hanging Leg Raises)
Beg2 – (30kg/15kg) and (Hanging Knee Raises)
Beg3 – (lighter) and (Sit-ups/crunches)

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 – #Repost @crossfitgames ・・・Who is the fittest woman or man in your country?

The Open is the world’s largest participatory sporting event and a showcase of the global @CrossFit community. This year initiates a new direction for the CrossFit Games. For the first time, National Champions from around the globe will qualify directly from the Open to the Games, held in Madison, Wisconsin.

Every country with a CrossFit affiliate in good standing has an opportunity to send its top female and top male competitor to the CrossFit Games. More than 150 leaderboards will host their own national competitions as part of the Open. Participants will see where they rank among their fellow countrymen and women throughout the five weeks. In this new global game, National Champions will be crowned #InTheOpen.

Learn more and register at Games.CrossFit.com

________________________________________________________________________

#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) FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
20/15 Cal Airbike OR Class sub 200/150m Run
10/7 Muscle-ups
AMRAP Burpee BJO (61cm/51cm)
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Complete the following FT:

Sprint 25 Cal/ 18 Cal on each of the following, resting as needed between each:
Airbike
Rower
Ski Erg

Score = Sum of times for Airbike, Ski-erg and Rower (excluding all rests)

EXTRAS

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

LITE WOD

1) Int1 Option:

Same but M-ups 7/4

Beg1 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
15/10 Cal Airbike OR Class sub 150/100m Run
10/7 Pull-ups (Purple/Green)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

Beg2 Option:

FiCT 2019 – The Trap

3 Rnds of the following:

AMRAP 3:
12/8 Cal Airbike OR Class sub 100/70m Run
10/7 Ring Rows (50cm/25cm)
AMRAP BB Facing Burpees
then Rest 2 min before the next Rnd

TC = 13 min

Score = Time/TC plus 1 sec/ Rep missed of the 50 BBJO

then…

2) Int1 Option:
Same as Rx

Beg1 Option:
20 Cal/ 15 cal on each ergometer

Beg2 Option:
15 Cal/ 10 cal on each ergometer

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 – HAPPY VALENTINES DAY!!!! Treat yourself today and enter the CrossFit Games OPEN!! The OPEN starts February 21st… We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#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) FiCT 2019 – “The Spotlight – Clean Ladders”
NB – must be a squat clean

Wave 1 – For Time:
5 Cleans (90kg/65kg)
4 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (100kg/70kg)
3 Cleans (110kg/75kg)
2 Cleans (120kg/80kg)
2 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (110kg/75kg)
1 Cleans (120kg/80kg)
1 Cleans (130kg/85kg)
1 Cleans (140kg/90kg)
1 Cleans (150kg/100kg)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 6 min:
HS Walking

Score = Distance

EXTRAS WOD

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

“LITE” WOD

1) All scaling options:
Wave 1 – For Time:
5 Cleans (55% 1RM)
4 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
1 Cleans (80% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 2 – For Time:
3 Cleans (62.5% 1RM)
3 Cleans (68% 1RM)
2 Cleans (75% 1RM)
2 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed

Wave 3 – For Time:
1 Cleans (68% 1RM)
1 Cleans (75% 1RM)
1 Cleans (80% 1RM)
1 Cleans (87.5% 1RM)
1 Cleans (93% 1RM)

TC = 4 min

Score = Time/TC plus 1 sec/rep missed
Beg 1/2/3 – allowed to PC and FS

then…

2)

Int1 Option:

Same
Int3 – Wall Walks (1 WW = 3 m)

Beg1 Option:

AMRAP 6 min:
Bear Walk (straight limbs)

Score = Distance

Beg2 Option:
AMRAP 6 min:
Bear Walk (bent limbs)

Score = Distance

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 – Coach Grant on some heavy sled drags on yesterday’s WOD… The FiCT 2019 Strongman Diane Event!

#FittestinCapeTown #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) FiCT 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 25. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 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)
Int1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT with a (9.1/6.3kg weight vest):
800m Run
50 C2B Pull-ups*
100/75 Push-ups*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 10 (except last set if for 5 reps). Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Int2 – same but vest 5kg men and 2kg women

Int 3 – same but no weight vest

Beg1 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 C2B Pull-ups (Purple/Green)*
100/75 Push-ups (floor)*
150 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

FiCT 2019 – Sprint Murph

Complete the following FT:
800m Run
50 Ring Rows (50cm/25cm)*
100/75 Push-ups (kneeling)*
100 Squats*
800 m Run
*All reps to be completed in unbroken sets of 5. Break = 175 m penalty Run
NB – 175 m run after completing C2B and PU

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

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 – Partner Wall Ball Throws on the Beach this past weekend!!!!

#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) FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (25cm/17cm)
SB Cleans (84kg/61kg) Class Sub with BB Power Cleans (same load) but competitors do Rx
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (180kg/125kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same as above), pass to next athlete and complete…
10 Burpees, fall into back of line

Score = Total Meters plus Reps
1 m = 1 rep

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

LITE WOD

1) Int1 Option:

FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (32kgx2/24kgx2)
then, 9-6-3 of:
Deficit HSPU (15cm/9cm) (Int2 – 9cm/6cm) (Int3 – 3 cm/floor)
SB Cleans (60kg/40kg) Class Sub with BB Power Cleans (75kg/52kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (140kg/100kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

Beg1 option:
FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (24kgx2/16kgx2)
then, 9-6-3 of:
Piked PU (61cm/floor)
BB Power Cleans (60kg/40kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (90kg/60kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
FiCT 2019 – Strongman Diane – FT:

25 m KB Carry (16kgx2/10kgx2)
then, 9-6-3 of:
Piked PU (floor/kneeling but knees raised on 2 abmats)
BB Power Cleans (40kg/25kg) but competitors do SB’s
then
25 m Heavy Sled Drag (walking backwards holding straps in hands) (60kg/40kg)

TC = 8 min (Extended Class Cap 12 min)

Score = Time/TC plus 1 sec/rep missed

then…

2)
Int1/Beg1/Beg2 Option:

AMRAP 10 min (in teams of 6) – Backwards sled drag (same as above):
10 m Backwards Sled Drag (same loading as above), pass to next athlete and complete…
10 Burpees, fall into back of line

Score = Total Meters plus Reps
1 m = 1 rep

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 – Team pic from the Beach WOD this past Saturday! 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 WOD

1) FiCT 2019 – 400 m Run (adapted for Box)

For Time:
200m Run
200m Sandbag Run (60kg/40kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

then…

2) FiCT 2019 – Mitch Buchannon 2019

Complete the following FT:
30 Bar Muscle-ups
60 1 Arm OHS (32kg/24kg)
900 m Water Leg (Malibu Board) – Class sub 2 km Run

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Nb – 10m = 1 Rep on both WOD’s

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

LITE WOD

1) Int1 Option:
Same

Beg1 Option:

SB (40kg/30kg)

Beg3 Option:
SB or WB or Bumper (20kg/10kg)

then…

2) Int1 Option:
Bar M-up 20
KB (24kg/16kg)
Int2 – 20 Black/Purple Bar M-ups
Int3 – 20 Jumping Bar M-up or stronger bands

Beg1 Option:
30 Pull-ups (Purple/Green)
30 Ring Dips (Black/Purple)
KB (16kg/10kg)

Beg2 Option:
30 Ring Rows (50cm/25cm)
30 Push-ups (floor/kneeling)
KB (12kg/5-8kg)

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 – Anje and Thando “moving” on a tough “Fight Gone Bad Style WOD” from this week… #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

NB Beach WOD … Meet at 9:15 at Summerstrand Life Saving Clubhouse! Bring a picnic basket and hang arround with us after the Beach WOD! The Box will be closed so see you at the Beach!

Beach WOD

1) In Teams of 4:
300 m Sprint Relay (150 m shuttle x 2)

Score = Time

2 min Rest into…

2) In Teams of 4: 22 min AMRAP of the following:
150 Partner Wall Ball Throws (5 m distance with 10kg/6.3kg) (To work partners must hold a air-squat bottom hold)
250 m Bear Crawl (bent limbs) (all 4 synchro – in a line)
350 m Partner Carry (Piggy-back – swop as needed M/M and F/F)

Score = Total Reps
(Reps plus Meters)

Scaling:

WB Throws – Beg1 (3 m); Beg2/3 (2 m with 6.3kg/4.5m)

Bear Crawl – Beg2/3 (Partner Bear Crawl – 2 crawl at once, not all 4)

Partner Carry – Beg2/3 (WB Carry OH carry 10/6.3kg)

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 – The CrossFit Games OPEN starts February 21st… We usually have around 60 of our members participating in The Open, from newbies through to elite athletes… find out more about this competition for EVERYONE at… https://open.crossfit.com/english

Image courtesy of CrossFit, Inc.

#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) Clean 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load

then…

2) With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 25kgx2/15kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

EXTRAS

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

LITE WOD

1) Clean 2 – EMOM 10 (count sets >75% 1 RM)

Score = Load
Beg1/2/3 – Power Clean, Front Squat allowed

then…

2) Int1 Option:
With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 22,5kgx2/15kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

Beg1 Option:

With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 15kgx2/10kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

Beg2 Option:

With a partner AMRAP Man Makers, 1 for 1 for 12 min (DB 10kgx2/7.5kgx2)

Score = Total Reps (of 1 athlete)
Ps – if one athlete cannot keep pace, the other may lift 2 or more reps in a row

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