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CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 March 2019

Featured Image – Coach Bob, and Wilma, after testing on Open Workout 19.4… REMINDER – last chance to get your Open Workout 19.4 tested today and to log your scores by this evening!!

#InTheOpen #19Point4 #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

Reebok CrossFit Games – Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Score = Time/TC plus 1 sec per rep missed

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

For further Scalings for Masters and Teenagers please visit : https://games.crossfit.com/workouts/open/2019

OR if you have completed Open Workout 19.4…complete the following:

a) Complete 3 Rnds FT of:
15 Thrusters (52kg/35kg)
15 C2B Pull-ups
straight into…
3 Rnds FT of:
15 OHS (52kg/35kg)
3 Legless Rope Climbs (4.1m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2 – Same
Int3 – (45kg/32kg) / Pull-ups / 9 Rope Pull-ups/Rnd (kipping allowed but no legs clamping the rope allowed)
Beg1 – (35kg/25kg) / Pull-ups (P/G) / 18 Leg assisted Rope Pull-ups or 9 Lying to Standing Rope Pulls – straight legs
Beg2 – (25kg/15kg) / Ring Rows – 50cm/25cm / 9 Lying to Standing Rope Pulls – bending legs allowed

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 – CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration opens 20 March 2019. 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 And LITE WOD’s

Reebok CrossFit Games – Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Score = Time/TC plus 1 sec per rep missed

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

OR if you have completed Open Workout 19.4…complete the following:

a) Complete 3 Rnds FT of:
15 Thrusters (52kg/35kg)
15 C2B Pull-ups

straight into…

3 Rnds FT of:
15 OHS (52kg/35kg)
3 Legless Rope Climbs (4.1m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Int1/2 – Same
Int3 – (45kg/32kg) / Pull-ups / 9 Rope Pull-ups/Rnd (kipping allowed but no legs clamping the rope allowed)
Beg1 – (35kg/25kg) / Pull-ups (P/G) / 18 Leg assisted Rope Pull-ups or 9 Lying to Standing Rope Pulls – straight legs
Beg2 – (25kg/15kg) / Ring Rows – 50cm/25cm / 9 Lying to Standing Rope Pulls – bending legs allowed

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

CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 March 2019

Featured Image – Go view https://games.crossfit.com/article/193-workout-analysis/open for a good article on Open Workout 19.3

#InTheOpen #19Point3 #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

Friday Night Lights for Open Workout 19.3 starts at 16:30 today! Please come support our Box Members participating in the Open – bring own refreshments and food, @UrbanEspress coffee on sale!

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

Reebok CrossFit Games – Open Workout 19.4

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Score = Time/TC plus 1 sec per rep missed

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees

Teenagers 14-15:
Boys snatch 65 lb.
Girls snatch 45 lb.

Scaled Teenagers 14-15:
Boys snatch 45 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees

Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are 43 kg
(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

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

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 March 2019

Featured Image – A full evening class at CrossFit Algoa…a tough triplet of Deadlifts, Box Jump Overs and Rope Climbs!

#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 (squat) and Jerk (split) 2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) Last completed 23 March 2017…

AMRAP the following for 9 min: (Open athletes only 3 Rnds):
5 Worm Walks
10 KB Swings (24kg/16kg)

(Open athletes cap time at 6 min)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Clean (squat) and Jerk (split) 2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) Last completed 23 March 2017…

AMRAP the following for 9 min: (Open athletes only 3 Rnds):
5 Worm Walks
10 KB Swings (24kg/16kg)

(Open athletes cap time at 6 min)

Score = Total Reps

Int1/2/3:
Same

Beg1:
(16kg/12kg)

Beg2:
(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

CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 March 2019

Featured Image – A massive thank you to @shaunbennprojects (FB) @bennshaun (Inst) for sorting out our Box lighting and sponsoring us with new LED lights!! Thank you:)

#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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

then…

2) Complete the following FT:
50 DB Snatch (22.5kgx1/15kgx1)
20 Bar Muscle-ups
50 DB (1 arm) Overhead Squat (22.5kgx1/15kgx1)

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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

Beg1/2/3 – Can also perform a Push Press

then…

2) LITE Options

Int1 – Same
Int2 – 14 Bar Muscle-up
Int3 – Bar Muscle-up (Black/Purple)
Beg1 – DB (15kgx1/10kgx1); C2B Pull-ups (Purple/Green)
Beg2 – DB (10kgx1/5kgx1); Ring Rows (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

CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 March 2019

Featured Image – From left…Chris and Georgie visiting from the UK, from @CrossFitRomsey. They both tested Open Workout 19.3 with Lance – well done to everyone who completed this tough WOD!!

#InTheOpen #19Point3 #CrossFitRomsey #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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)

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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rnds of the following FT:
21 Deadlifts (110kg/77kg)
15 Box Jump Overs (61cm/51cm)
5 Rope Climbs (4.5m)

TC = 15 min

Score = Time/TC Plus 1 sec/rep missed

Int1/2: Same

Int3: (100kg/70kg); 3 Rope Climbs (4.5m)

Beg1: (70kg/50kg); 18 Leg assisted Rope Pull-ups OR 15 Rope Pulls – lying to standing (straight legs)

Beg2: (50kg/35kg); 15 Rope Pulls – lying to standing (bent legs)

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

CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 March 2019

Featured Image – Audrey Overhead Lunging on Open Workout 19.3! Last chance today to Test or to Re-test on 19.3 during class times.

#InTheOpen #19point3 #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) For those who missed testing on Open Workout 19.3 – plse do today!

Reebok CrossFit Games – Open Workout 19.3

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

CFA Scalings:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

OR if you have completed Open Workout 19.3…complete the following:

a) Complete 3 Rnds of the following FT:
Run 800 m (Bumper Plate 25kg/15kg)
25 C2B Pull-ups
*If you break on the C2B Pull-ups, complete 7 Target Burpees (15.24cm)
TC = 25 min

Score = Time/TC plus 1 sec/repm missed

Int1 – Same
Int2 – 15 C2B PU
Int3 – (20kg/15kg); Pull-ups
Beg1 – (15kg/10kg); Pull-ups (P/G); Burpees (stepping allowed)
Beg2 – (10kg/5kg); Ring Rows (50cm/25cm); Burpees (stepping allowed)

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

CrossFit Algoa (Port Elizabeth) WOD – Sat 9 March 2019

Featured Image – Coach Bob hitting Open Workout 19.3 … fun WOD!! Reminder to get in your 19.3 Open Workout tests today or in a class on Monday!

#InTheOpen #19Point3 #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 And LITE WOD’s

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

Reebok CrossFit Games – Open Workout 19.3

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

CFA Scalings:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

OR if you have completed Open Workout 19.3…complete the following:

a) Complete 4 Rnds of the following FT:
Run 800 m (Bumper Plate 25kg/15kg)
25 C2B Pull-ups
*If you break on the C2B Pull-ups, complete 7 Target Burpees (15.24cm)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

Int1 – Same
Int2 – 15 C2B PU
Int3 – (20kg/15kg); Pull-ups
Beg1 – (15kg/10kg); Pull-ups (P/G); Burpees (stepping allowed)
Beg2 – (10kg/5kg); Ring Rows (50cm/25cm); Burpees (stepping allowed)

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

CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 March 2019

Featured Image – Repost from @crossfitgames ・・・When comparing #16point2 and #19point2, the extended initial time cap resulted in many more athletes making it past the first round. On 16.2, 30 percent of men and 45 percent of women didn’t make it past round 1 within 4 minutes. For 19.2, by contrast, only 7 percent of men and 14 percent of women finished the initial 8 minutes in round 1. In the above graphic, you can see in which percentile range competitors landed based on which section they were working on when their workout ended. Getting through toes-to-bars and double-unders on a given round didn’t offer much of a bump in percentiles, but finishing an extra rep on the squat cleans could provide a substantial bump. Read the full analysis of #19point2, by @crossfitbtwb, at https://games.crossfit.com/article/192-workout-analysis/open. (Image courtesy of CrossFit, Inc.)

Reminder – Open Workout 19.3 will be tested from today through to Monday. We will be hosting our Open Workout Friday Night Lights tonight! See you from 16:30 this afternoon until we are done!! Please come support our Box Members participating in the Open!

#19Point3 #InTheOpen #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 and LITE WOD’S

Open Workout 19.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019