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

Featured Image – Repost from CrossFit.com (190204)…”The balance of omega-6 and omega-3 fatty acids in a diet will impact the eventual balance of the precursors of pro-inflammatory eicosanoids and pro-resolution resolvins. Many of the chronic diseases associated with aging—heart disease, arthritis, and cancer, for example—are strongly connected with eicosanoid imbalances. From The Zone and “Omega-3 Fatty Acids,” by Dr. Barry Sears. (Image courtesy of 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’ED WOD

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

Score = Load (kg)

then…

2) 3 Rounds FT of:
100 DU
600 m Bumper Run (25kg/15kg)
20 m HS Walk

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep

EXTRAS WOD

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

“LITE” WOD

1) Int1 Option:

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

Score = Load (kg)

Beg1 Option:

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

Score = Load (kg)

Beg2 Option:

Push Press or Push Jerk 2 – EMOM 10 (count sets >80% 1 RM)

Score = Load (kg)

2)

Int1 Option:

3 Rounds FT of:
80 DU
600 m Bumper Run (25kg/15kg)
14 m HS Walk

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep
Int2 – 4 Wall Walks it 7 m HSW

Beg1 Option:

3 Rounds FT of:
100 SU
600 m Bumper Run (15kg/10kg)
20 m Bear Walk (straight limbs)

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 1 m = 1 Rep

Beg2 Option:

3 Rounds FT of:
80 SU
600 m Bumper Run (10kg/5kg)
20 m Bear Walk (bent limbs)

TC = 14 min

Score = Time/TC plus 1 sec/ Rep missed
HSW – 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 – Judge Yolandi “No Rep” Van Tonder, who juged at FiCT (@fittestincapetown) this past weekend, posing here with the new FiCT 2019 Champ and 2 x Fittest Women on Earth (2015 & 2016) Katrin Davidsdottir (@katrintanja) in Cape Town!

#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) AMRAP the following for 5 Rnds:
Min 1 – Power Clean (70kg/45kg)
Min 2 – C2B Pull-ups
Min 3 – DB Box Step-Over (25kgx2/15kgx2 at 61cm/51cm)
Min 4 – HSPU
Min 5 – OH KB walking lunge (32kg/24kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

EXTRAS

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

LITE WOD

1)
Int1 Option:

AMRAP the following for 5 Rnds:
Min 1 – Power Clean (60kg/40kg)
Min 2 – C2B Pull-ups
Min 3 – DB Box Step-Over (22,5kgx2/15kgx2 at 61cm/51cm)
Min 4 – HSPU (floor/1 abmat)
Min 5 – OH KB walking lunge (24kg/16kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

Beg1 Option:

AMRAP the following for 5 Rnds:
Min 1 – Power Clean (50kg/35kg)
Min 2 – C2B Pull-ups (Purple/Green)
Min 3 – DB Box Step-Over (15kgx2/10kgx2 at 51cm/51cm)
Min 4 – Piked Push-ups (61 cm/floor)
Min 5 – OH KB or DB walking lunge (16kg/10kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 1 Rep

Beginner (Beg2)

1) AMRAP the following for 5 Rnds:
Min 1 – Power Clean (40kg/25kg)
Min 2 – Ring Rows
Min 3 – DB Box Step-Over (5kgx2/2.5kgx2 at 51cm/51cm)
Min 4 – Piked Push-ups (floor/kneeling)
Min 5 – OH KB or DB walking lunge (7.5kg/5kg)
Min 6 – rest

Score = Total Reps
On lunges – 1 step = 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 – Our FiCT Team on the “Team Donny” WOD – Team Deadlift and Synchro Burpees!

#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) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)

Score = Load (kg)
Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press

then…

2) Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (50kg/35kg)
2-4-6-8 etc… Bar Muscle-ups

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

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

LITE WOD

1) Bear Complex – E2ndMon2ndM for 14 min (7 Rnds) complete 1 Complex (climb to a max day)

Score = Load (kg)
*Bear complex – Power clean, front squat, push press to rear rack, back squat, rear rack push press

Beg 2 – lower loads – 2 Complexes per Rnd

then…

2)
Int1 Option:

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (45kg/31kg)
2-4-6-8 etc… Bar Muscle-ups
Int2 – Banded Bar M-up (Black/Purple)
Int3 – Jumping Bar M-up or stronger bands
Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

Beginner Option (Beg1):

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (35kg/25kg)
2-4-6-8 etc… Pull-ups (Purple/Green) and Ring Dips (Black/Purple)

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

Beginner Option (Beg2):

Climb the following ladder for 12 min:
1-2-3-4 etc… Bear Complex (25kg/15kg)
2-4-6-8 etc… Ring Rows (50cm/25cm) and Push-ups (floor/kneeling)

Score = Total Reps
*Bear complex – as above for (1) or cluster, to back rack, rear rack thruster

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 massive congrats to Team @CrossFitAlgoa @AlwaysFitLeague who participated at FiCT this past weekend! From left Dave, Bob, Roxy and Anje…We are super proud of you!! A big thank you goes out to @CandyWrap_  for our competition shirts!! In shot, our brighter version comp shirt!

#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 Feb Challenge

RX
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

then…

2) AMRAP the following for 18 min:
80 DU
400m Run
20 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps

Nb – 10m = 1 Rep

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

LITE WOD

1) CrossFit Algoa’s Feb Challenge

INTERMEDIATE (Int1)
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

BEGINNER (Beg1)

Take 6 min to find a 1 RM Snatch (squat)
*Power snatch, OHS allowed

Score = Load (kg)

then…

2)

Int1 Option:
Same as Rx

Beg1 Option:

AMRAP the following for 18 min:
80 SU
400m Run
20 BB Facing Burpees (step up/down allowed but 2 foot take off and landing)

Score = Total Reps

Nb – 10m = 1 Rep

Beg2 Option:

AMRAP the following for 18 min:
80 SU
400m Run
20 BB Facing Burpees (step up/down and step-over)

Score = Total Reps

Nb – 10m = 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 – Day 1 at Fittest In Cape Town…Anje, Roxy, Bob and Dave at the Beach for the “Bay Watch 2019” Event!

#FittestinCapeTown #CrossFitAlgoa #AlwaysFitLeague #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #Fitnessnetwork #ForceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #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 3 Rnds of the following For Time:

Accumulate 90 sec of L-sitting
Accumulate 90 sec of HS Holding

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 12 min:
21 Airsquats
15 m HS Walk
9 Push-ups (Hand Realease)
6 Burpees

Score = Total Reps (Note total reps on each)

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Same as Rx

Beg1 Option:
Complete 3 Rnds of the following For Time:

Accumulate 90 sec of Tuck-Sit
Accumulate 90 sec of Piked Push-up Holding (61cm/51cm)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:
Complete 3 Rnds of the following For Time:

Accumulate 90 sec of Tuck-Sit (1 foot down/ 1 foot up, switch every 5 sec)
Accumulate 90 sec of Piked Push-up Holding (floor)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
Beg3 – Front Bridge (kneeling) and Push-up Top Hold (Hands on 61cm Box)

then…

2) Int1 Option:
Same as RX
Int2 – 5 Wall Walks each Rnd

Beg1 Option:

AMRAP the following for 12 min:
21 Airsquats
5 Half Wall Walks
9 Push-ups (Hand Realease – Floor/Kneeling)
6 Burpees

Score = Total Reps (Note total reps on each)

Beg2 Option:

AMRAP the following for 12 min:
21 Airsquats
15 m Bear Walk (Straight Arms)
9 Push-ups (Hand Realease – kneeling)
6 Burpees

Score = Total Reps (Note total reps on each)
Beg3 – does 15m Bear Walk (Bent Arms)

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 team competition of Fittest in Cape Town starts today! Best of luck to our @CrossFitAlgoa @AlwaysFitLeague team participating this weekend!! Follow all the action and live feed at… https://www.fittestincapetown.com/ . You will find the links to their social media on their homepage!

#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) AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Weighted Pull-ups (24kg/12kg)
Min 2 – AMRAP Strict Deficit HSPU (15cm/9cm)

Score = Total Reps

then…

2) Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (100kg/70kg)
Box Jump Over (76cm/61cm)

REST 4 min…repeat…

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (100kg/70kg)
Box Jump Over (76cm/61cm)

Score = Total Reps for both

EXTRAS WOD

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

“LITE” WOD

1) Int1 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Weighted Pull-ups (16kg/8kg)
Min 2 – AMRAP Strict Deficit HSPU (9cm/4.5cm)

Score = Total Reps

Beg1 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Pull-ups (Red/Black)
Min 2 – AMRAP Piked Push-ups (61cm/51cm)

Score = Total Reps

Beg2 Option:

AMRAP the following for 12 min (6 Rnds):
Min 1 – AMRAP Pull-ups (Purple/Green)
Min 2 – AMRAP Piked Push-ups (Floor)

Score = Total Reps

then…

2)

Int1 Option:

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (90kg/60kg)
Box Jump Over (76cm/61cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

Beg1 Option:

Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (60kg/40kg)
Box Jump Over (61cm/51cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

Beg2 Option:
Climb the ladder 2-4-6-8 etc… for 4 min of:
Hang Power Cleans (40kg/25kg)
Box Step Over (61cm/51cm)

REST 4 min…

REPEAT!

Score = Total Reps for both

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