Featured Image – Okkert on Double-Unders with Yogan and Willie on a short rest in the background!

#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) WOUNDED ANIMAL 1 (Compare 26 April 2018)
Complete the following FT:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following for time:
10 Burpee Box Jump Over (61cm/51cm)
15 DB Snatch (any) (30kgx1/20kgx1)

TC = 14 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:

WOUNDED ANIMAL 1 (Compare 26 April 2018)
Complete the following FT:
14 Strict C2B Pull-ups
14 Strict Pull-ups
21 C2B Pull-ups
21 Pull-ups
…But EMOM complete 5m HS Walk
Int2 – 2 Wall Walks

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beg1 Option:

WOUNDED ANIMAL 1
Complete the following FT:
20 Strict C2B Pull-ups (assisted)
20 Strict Pull-ups (assisted)
30 C2B Pull-ups (assisted)
30 Pull-ups (assisted)
…But EMOM complete 15 m Bear Walk (straight limbs)

Band – (Purple/Green assistance)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beg2 Option:

WOUNDED ANIMAL 1
Complete the following FT:
20 Strict Ring Rows (Toes forward of rings – Men 50 cm forward/Women 25 cm forward)
20 Strict Ring Rows (Toes in line with rings)
30 Kipping Ring Rows (Toes forward of rings – Men 50 cm forward/Women 25 cm forward)
30 Kipping Ring Rows (Toes in line with rings)
…But EMOM complete further scaling 15m Bear Walk (Bent limbs)
*Beg3 7.62m Bear Walk (Bent limbs) and drop reps to 14/14/21/21

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2)
Int1 Option:

Complete 5 Rnds of the following for time:
10 Burpee Box Jump Over (61cm/51cm)
15 DB Snatch (any) (25kgx1/15kgx1)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):
Complete 5 Rnds of the following for time:
10 BB Facing Burpees (jump back, up, over – 2 feet together)
15 DB Snatch (any) (15kgx1/10kgx1)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg2):
Complete 5 Rnds of the following for time:
10 BB Facing Burpees (stepping back, up, over)
15 DB Snatch (any) (15kgx1/10kgx1)

TC = 14 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 – Anje and Roxy on Saturday’s Team WOD, getting in some good team practice for Fittest in Cape Town 2019 (FiCT 2019), which takes place at month end!

#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) Turkish Get-ups 2e (Max Load) – E2ndMon2ndM for 12 min (6 Rnds)

Score = Load

then…

2) AMRAP the following for 20 min:
800 m Run
50 DU

Score = Total Reps plus (Distance/10)
(i.e. 10 m = 1 rep)

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

LITE WOD

1) Turkish Get-ups 2e (Max Load) – E2ndMon2ndM for 12 min (6 Rnds)

Score = Load
Beginners – Focus on movement mechanics on a comfortable loading

then…

2)
Intermediate Option (Int1):
Same as Rx

Beginner Option (Beg1):
AMRAP the following for 20 min:
800 m Run
50 SU

Score = Total Reps plus (Distance/10)
(i.e. 10 m = 1 rep)

Beginner Option (Beg2):
AMRAP the following for 16 min:
800 m Run
30 SU

Score = Total Reps plus (Distance/10)
(i.e. 10 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 – CrossFit stressors are, at least in terms of heart rate, quite similar to traditional “cardio.” View the full article at: https://www.crossfit.com/essentials/what-about-cardio (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 and LITE WOD’s

1) Partner Workout (Compare to 18 Feb 2017)

Complete the following FT with a partner:
75 Clean & Jerk (60kg/40kg)
100 HSPU
250 SDHP (20kg/13kg) or Row 2500m
500 DU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Intermediate Option (Int1)

Complete the following FT with a partner:
75 Clean & Jerk (52kg/36kg)
70 HSPU’s (foor/1 abmat)
250 SDHP (20kg/13kg) or Row 2500m
350 DU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Beginner Option (Beg1)

Complete the following FT with a partner:
75 Clean & Jerk (40kg/25kg)
100 Piked Push-ups (61cm/floor)
250 SDHP (16kg/10kg) or Row 2500m (LITE – SDHP 16kg/10kg)
500 SU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

Beginner Option (Beg3)

Complete the following FT with a partner:
50 Clean & Jerk (20kg/12kg)
70 Piked Push-ups (floor/kneeling)
150 SDHP (12kg/5-8kg) or Row 1500m
350 SU

Score = Time
*Split the reps in any manner with one partner doing no more than 60% of the allocated reps
**When 1 works, the partner rests

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 2019 Reebok CrossFit Games starts 21 February! The 2019 CrossFit Games Rule Book has been released! Find all the information at the following article… https://games.crossfit.com/article/2019-rulebook-released/open

#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 for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups
Min 2 – Strict Ring Dips

Score = Total Reps

then…

2) AMRAP the following for 12 min:
10 GHD Sit-ups
20 Airsquats
10 HSPU
20 Jumping Alt. Lunges (10 e)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups
Min 2 – Strict Ring Dips

Score = Total Reps

Beginner Option (Beg1)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Pull-ups (Purple/Green)
Min 2 – Strict Ring Dips (Black/Purple)

Score = Total Reps

Beginner Option (Beg3)
Complete the following for a single attempt at Max Reps each min for 10 min (5 Rnds):
Min 1 – Strict Ring Rows
Min 2 – Strict Push-ups (toes/kneeling)

Score = Total Reps

then…

2) Intermediate Option (Int1)

Same as RX except 10 HSPU (floor/1 abmat riser)

Beginner Option (Beg1)

AMRAP the following for 12 min:
10 Sit-ups
20 Airsquats
10 Piked Push-ups (61cm/floor)
20 Alternating Lunges (10 e)

Score = Total Reps

Beginner Option (Beg3)

AMRAP the following for 12 min:
10 Sit-ups
20 Airsquats
10 Piked Push-ups (kneeling/floor)
20 Step-ups (41cm)

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 – Wilma and Belinda prepping for a big endurance event, rowing their boats!:) #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) Practice Handstand Holds (freestanding) by accumulating 15-30 sec of holding EMOM for 10 min

Score = For Quality

then…

2) CrossFit HQ WOD – (170101 / 160210) *Compare to CrossFit Algoa 10 Jan 2017

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 30kgx2/20kgx2

TC = 14 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) Practice Handstand Holds by accumulating 15-30 sec of holding EMOM for 10 min
Int1 – Same as RX; Int2/Beg1 – At Wall; Beg2/3 – Piked Variants (Box/floor)

Score = For Quality

then…

2) CrossFit HQ WOD – (170101 / 160210) *Compare to CrossFit Algoa 10 Jan 2017

Intermediate Option (Int1)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 22.5kgx2/15kgx2

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
CrossFit Algoa Suggested Loading DB – 15kgx2/7.5kgx2

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg3)
For time, fast and heavy:
21 dumbbell thrusters
Run 200 meters
18 dumbbell thrusters
Run 200 meters
15 dumbbell thrusters
Run 200 meters
CrossFit Algoa Suggested Loading DB – 10kgx2/5kgx2

TC = 14 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 – Thando recording his Workouts!!!! #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 4 Rnds (24 min):
Min 1 – BB Facing Burpees
Min 2 – KB Swings (32kg/24kg)
Min 3 – DU
Min 4 – T2B
Min 5 – Rowing OR Sub SDHP (20kg/12kg)
Min 6 – Rest

Score = Total Reps
*For those who have not been training, work for 20-30 sec, rest for 30-35 sec

EXTRAS

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

LITE WOD

1)
Intermediate (Int1)

Same as RX except KB Swings (24kg/16kg)

Beginner (Beg1)

AMRAP the following for 4 Rnds (24 min):
Min 1 – BB Facing Burpees (step back, up, over)
Min 2 – KB Swings (16kg/10kg)
Min 3 – SU
Min 4 – Hanging Leg Raises (Beg2 – HKR)
Min 5 – Rowing OR Sub SDHP (16kg/10kg)
Min 6 – Rest

Score = Total Reps

Beginner (Beg1)

AMRAP the following for 4 Rnds (24 min):
Min 1 – Burpees
Min 2 – KB Swings (12kg/5-8kg)
Min 3 – SU
Min 4 – Sit-ups
Min 5 – Rowing OR Sub SDHP (12kg/5-8kg)
Min 6 – Rest

Score = Total Reps
*For those who have not been training, work for 20-30 sec, rest for 30-35 sec

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 – Taryn in the foreground with Anelet, Reghardt and Grant in the background….Squat cleans for 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 WOD

1) CrossFit Algoa’s Jan Challenge

AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

then…

2) Complete 27-21-15-9-6-3 of:
Double Unders
C2B Pull-ups
Box Jump Overs (61cm/51cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
*Compare to 5 Jan 2017

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

LITE WOD

1) CrossFit Algoa’s Jan Challenge

INTERMEDIATE (Int1)
AMRAP 3 min – Max Distance HS Walk

Score = Distance (m)
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Int2:
AMRAP 3 min – Wall Walks (1 WW = 3 m)

Score = Distance (m)
*Lying flat, perpendicular against wall, lying flat. Stepping off wall only allowed from 1 m above ground.

BEGINNER (Beg1)
AMRAP 3 min – Bear Walk – Straight arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

Beg2:
AMRAP 3 min – Bear Walk – Bent arms and legs
*Hands and feet start behind the line, hands and feet must cross the line for the distance to count.

Score = Distance (m)

then…

2)
Intermediate Option (Int1):
Complete 27-21-15-9-6-3 of:
Double Unders
Pull-ups
Box Jump Overs (61cm/51cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

Beginner Option (Beg1):
Complete 27-21-15-9-6-3 of:
Single Unders
Pull-ups (Purple/Green)
Box Step Overs (51cm/40cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

Beginner Option (Beg2):
Complete 27-21-15-9-6-3 of:
Single Unders
Ring Rows
Box Step Overs (41cm)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
Compare to 5 Jan 2017

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 – Post WOD Saturday…horizontal bodies = a good WOD!:)

#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 2 – E2ndMon2ndM for 12 min (count sets >70% 1RM but if you have not been training stick to 60% 1RM)
(Drop btwn reps if 10kg bumpers and higher used)

Score = Load

then…

2) Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 45kg/30kg)

TC = 12 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) 1) Clean 2 – E2ndMon2ndM for 12 min (count sets >70% 1RM but if you have not been training stick to 60% 1RM)
(Drop btwn reps if 10kg bumpers and higher used)

Score = Load
Beginners – Power Clean, Front squat x 2 allowed

then…

2)
Intermediate Option (Int1):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 40kg/27kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 30kg/20kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg2):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 20kg/12kg)

TC = 12 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 – Coach Dave getting in some holiday training while camping in Kenton on Sea! #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) Rope Climbing (4.5m) – with a partner AMRAP 10 min
Nb – Go 1 for 1

Score = Individual Reps

Int1 (same); Beg1 (Rope Pull-ups, leg assisted); Beg3 (Rope Pulls – lying to standing)

then…

2) AMRAP the following for 12 minutes:
5 Burpee BJO (76cm/61cm)
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpee Bar-M-up

RX WOD BB = (61kg/43kg)

Score = Total Reps
Compare to 21 Jan 2017

Intermediate Option (Int1)
Same as Rx, but Int2 can complete Burpee Jumping Bar-M-up

Beginner Option (Beg1)

AMRAP the following for 12 minutes:
5 BB Facing Burpee
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Pull-ups (Purple/Green)

BB = (35kg/20kg)

Beginner Option (Beg3)

AMRAP the following for 12 minutes:
5 Burpees
9 Deadlift
6 Power Clean
3 Power Snatch
6 OHS
9 Front Squat
5 Burpees, 5 Ring Rows

BB = (20kg/12kg)

Score = Total Reps
Compare to 21 Jan 2017

EXTRAS WOD

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

HOLIDAY WOD

AMRAP the following for 12 min:
3 Burpees
7 Push-ups
3 Burpees
14 Air-squats
3 Burpees
7 Pistols

Score = Total Reps
Int1 – Same; Int2 – Bench pistols; Beg1 – Lunges; Beg3 – kneeling PU and Step-ups (40cm) for lunges

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