Feature Image – Okkert, Thando, Bob and Jemima on some light Squat Cleans! Fun in the Sun on a Saturday!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) This is the last day for the Transformation Challenge members to finish any of the testing that was missed last week! Tests 1 – 4 (i.e. FiCTOQ events and the November Challenge)
Only the T/Challenge Members need to complete Tests 1 – 4!

for the rest…

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Intermediate Option (Int1):

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

1) Complete 5 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

1) Complete 4 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Bjorn warming up to hit FiCTOQ 2, our 2nd Benchmark Test for our Summer Transformation Challenge! Remember to get your Testing in ASAP!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

Foam Roll/Trigger/Warm-up/Mobilise/Activate

SPECIALITY CLASS

8:00 – 9:00 The Handstand & Strict Handstand Push-up

RX & LITE WODS

1) Those who missed any of the Tests 1-4 (i.e. I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B / NOV Challenge) please test today!

or if you have completed everything…

2) In Teams of 4:
100 Synchro Ground to OH (50kg/30kg) in M/F Pairs
100 Synchro T2B in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Indviduals time)

Intermediate (Int1) Option

In Teams of 4:
100 Synchro Ground to OH (40kg/25kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
100 Synchro Airsquats (All 4 synchro)
1 km Run (individuals can run ahead)

Score = Time (Individuals time)

Beginner (Beg1) Option

In Teams of 4:
100 Synchro Ground to OH (30kg/20kg) in M/F Pairs
100 Synchro HKR in M/F Pairs
70 Synchro Airsquats (All 4 synchro)
800 m Run (individuals can run ahead)

Score = Time (Indviduals time)

TC Members (Beg3) Option

In Teams of 4:
100 Synchro Ground to OH (20kg/12kg) in M/F Pairs
100 Synchro Sit-ups in M/F Pairs
50 Synchro Airsquats (All 4 synchro)
600 m Run (individuals can run ahead)

Score = Time (Indviduals time)

EXTRAS
Chat to the coaches concerning our AFL 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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – All the FiCT Online Qualifyer workouts! Reminder to get these tested this week as we will be using these as benchmarks for our Transformation Challenge Members, as well as for all our Box Members!

#FittestinCapeTown #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

Those who missed Monday and / Tuesday’s and / Wednesday’s Test/s complete these today… This is for both Transformation Challengers and Non-Challengers.

I.e. FiCTOQ 1 / FiCTOQ 2 / FiCTOQ 3A and 3B

For the rest…complete TEST 4 today our November Challenge …

1) CrossFit Algoa’s Nov Challenge

RX
AMRAP 5 min – Burpee Box Jump Overs (61cm/51cm)
NB – these are Box Facing Burpees and BJO’s – athletes must jump back and jump up with 2 feet and they must use a double foot take-off and land on and jump off/step off and /or clear the box. Any landing permitted on otherside of the box.

Score = Total Reps

then…

2) Complete Any testing missed including the Test 4 (above)

If you have completed everything then complete the following…

Complete 5 Rnds of the following FT:
10 Thrusters (50kg/30kg)
20 m HS Walk

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) CrossFit Algoa’s Nov Challenge

INTERMEDIATE (Int1)
AMRAP 5 min – BB Facing Burpees
NB – stepping back & up allowed but they must jump over (double foot take-off, double foot landing)

BEGINNER (Beg1)
AMRAP 5 – Burpees

All reps end once athlete lands on the floor after clearing the box/burpee or bring his/her feet together on the burpee

Score = Total Reps

then…

2) Complete Any testing missed including the Test 4 (above)

If you have completed everything then complete the following…

Intermediate (Int1) Option

Complete 5 Rnds of the following FT:
10 Thrusters (40kg/25kg)
10 m HS Walk OR 3 Wall Walks

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner (Beg1) Option

Complete 5 Rnds of the following FT:
10 Thrusters (25kg/15kg)
20 m Bear Walk (straight arms and legs)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

TC Members (Beg3) Option

Complete 5 Rnds of the following FT:
10 Thrusters (20kg/10kg)
10 m Bear Walk (straight arms and legs)

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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Best of luck to Don McLagan from @UrbanEspressCoffeeCo who will be representing South Africa and participating in the World Coffee Tasting Championships in Brazil tomorrow! We are behind you all the way Don!!

#CrossFitAlgoa #CrossFitAlgoaKids #TooSocial #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

RX WOD

Those who missed Monday and / Tuesday’s Test/s complete today… This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 3 …

1) #FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (22.5kg/15kg)
150 Double Unders
9 Ring Muscle Ups

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed

Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch

Score: Heaviest Weight Lifted in pounds (lbs).
Tiebreaker: There is NO Tiebreaker for this WOD.

NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

EXTRAS

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

LITE WOD

Those who missed Monday and / Tuesday’s Test/s complete today… This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 3 …

1) CrossFit Algoa LITE VARIANTS on FiCTOQ 3A & 3B (https://www.fittestincapetown.com/qualifiers/fictoq-wod-3/)

Intermediate Option (Int1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 Alternating DB-Snatches (20kg/15kg)
100 Double Unders
9 Pull-ups (BW/Black)
9 Ring Dips (Black/Purple)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed
Tiebreaker: Time for completion of your LAST set of 150 Double Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Snatch
Score: Heaviest Weight Lifted in kg.

NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Pull-ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

Beginner Option (Beg 1):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
100 Single Unders
9 Ring Rows
9 Push ups (floor/kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed

Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 1RM Clean (any)
Score: Heaviest Weight Lifted in kg.

NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups/Ring Rows, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch (clean) the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

TChallenge Option (Beg 3):

FiCTOQ 3A – TWO (2) Rounds For Time:
21 DB Alt. Snatch (10kg/5kg)
60 Single Unders
9 Ring Rows
9 Push ups (kneeling)

CAP = 12 min

Score = Time/TC plus 1 sec/rep missed

Tiebreaker: Time for completion of your LAST set of Single Unders.

STRAIGHT INTO:

FiCTOQ 3B – In the remaining time of a total 14 minutes, Establish:
– 5RM Deadlift
Score: Heaviest Weight Lifted in kg for 5 Reps

NB – If an athlete is unsuccessful in his/her attempts at Muscle Ups, he/she must continue attempts until the Time Cap has run out or the score will be set to zero.
NB – For the Snatch the barbell must remain UNLOADED until the athlete has either finished the 2 Rounds For Time in 3A, OR until the 12:00min time cap has been reached. Athletes can NOT start loading barbell before Time Cap if they have not finished the 2 Rounds.
NB – ONLY the athlete is allowed to load the bar and clips must be on at all times for a lift to count.

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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Everybody loves Wall Balls 🙂 …

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Those who missed yesterday’s Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

1) #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7 min AMRAP:
5 Toes To Bar
4 Chest To Bar Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head

(All Barbell Movements: 70kg/47kg)

Score: Total Reps
Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2) Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 25kg/15kg

Score = Time

EXTRAS

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

LITE WOD

1) Those who missed yesterday’s Test FiCTOQ 1 please test today! This is for both Transformation Challengers and Non-Challengers.

For the rest…complete TEST 2 … FiCTOQ 2…

CrossFit Algoa’s LITE Variants of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

Intermediate Option (Int1)

7min AMRAP:
5 Toes To Bar
4 Pull Ups
3 Hang Squat Clean
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 55kg/35kg)

Score: Total Reps

Beginner Option (Beg 1)

CrossFit Algoa’s LITE Variant (Beg 1) of #FiCTOQ 2 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-2/)

7min AMRAP:
5 Hanging Knee Raises
4 Pull ups (assisted – Purple/Green)
3 Hang Squat Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 30kg/20kg)

Score: Total Reps
Hang Power Clean plus Front Squat allowed for HSC

TC Members Option (Beg 3):

7min AMRAP:
5 Sit-ups
4 RR
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Over Head
(All Barbell Movements: 20kg/10kg)

Score: Total Reps

Tiebreaker: There is NO Tiebreaker for this WOD.
NB: When taking bar from the floor for a Hang Squat Clean at any point, the athlete must first deadlift the bar before going to the Hang.
Any variation of a Shoulder To Over Head is allowed, it can even be a Thruster as in combined with the last Front Squat.

then…with the remaining time (if you have completed all the tests)…

2)

Intermediate Option (Int1)

Run 3 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 20kg/10kg

Score = Time

Beginner Option (Beg1)

Run 2 Rnds of the following FT:
400 m Run
400 m Run carrying a bumper 10kg/5kg

Score = Time

TC Members (Beg3) – only if you have completed TEST 1 & 2 i.e. tested FiCTOQ 1, 2

Run 3 Rnds of the following FT:
200 m Run
200 m Run carrying a bumper 5kg/2.5kg

Score = Time

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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Coache Deane pushing Saturday’s class through some clean bar drills! It’s Test Week at CrossFit Algoa… so make sure you get in Tests 1 – 4 over the next week!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

This is a Test week this week…Please make sure that you complete the Workouts according to the specific level of Scaling. Please note all changes made on Itensity.
We will be using the Fittest in Cape Town Online Qualifyer workouts as Benchmark tests on our Transformation Challenge, as well as our November Challenge!

TEST 1

1) FiCTOQ 1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

15min AMRAP:
50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (9.1kg/6.3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (61kg/43kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups
10 Burpees Over the Rower
10 Thrusters, (61kg/43kg)
10 Burpees Over the Rower

Score = Total Reps

Tiebreaker: Time for completion of LAST set of 10 Burpees Over the Rower.
Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variants of FiCT QUALIFIER 19.1 (https://www.fittestincapetown.com/qualifiers/fictoq-wod-1/)

Intermediate Option (Int1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (20kg/13kg)
10 Burpees Over the Rower
40 Wall Balls, (6.3kg/4.5kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (40kg/25kg)
10 Burpees Over the Rower
20 Hand Stand Push Ups (Floor/2x Abmat Risers)
10 Burpees Over the Rower
10 Thrusters, (40kg/25kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

Beginner Option (Beg1):

FiCTOQ 1 – 15min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
10 Burpees Over the Rower or CFA Sub w 50 SDHP (12kg/5kg)
40 Wall Balls, (4.5kg/3kg to 10ft/9ft i.e. 3.048m/2.743m)
10 Burpees Over the Rower
30 Deadlifts, (20kg/15kg)
10 Burpees Over the Rower
20 Piked Push-Ups (Toes/Kneeling)
10 Burpees Over the Rower
10 Thrusters (20kg/15kg)
10 Burpees Over the Rower

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees 2) Scaling

TC Challenge Members (Beg3)

FiCTOQ 1 – 15 min AMRAP:

50 Calorie Row or CFA Sub w 50 SDHP (12kg/5kg)
5 Burpees
40 Airsquats
5 Burpees
30 KB Deadlifts, (12kg/5kg)
5 Burpees Step Over
20 Kneeling Push-Ups
5 Burpees
10 Airsquats
5 Burpees

Score = Total Reps

NB – Burpee Over Rower sub w Lateral BB Burpees

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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Yesterday’s 8:30 class … Many members making great gains! Week 1 of the Transformation Challenge is nearly over… congrats to all! You are all doing great!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

Foam Roll/Trigger/Warm-up/Mobilise/Activate

SPECIALITY CLASS

8:00 – 9:00 The Clean

RX & LITE WODS

1) CrossFit HQ WOD (181018)

4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb. (52kg)
Women: 75 lb. (34kg)

Scaling
This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.

Intermediate Option
4 rounds for time of:
20 squat cleans
800-m run

Men: 95 lb. (43kg)
Women: 65 lb. (30kg)

Beginner Option
4 rounds for time of:
12 squat cleans
400-m run

Men: 65 lb. (30kg)
Women: 45 lb. (20kg)

New T/Challenge Members – BB (PVC-20kg/PVC-10kg) with a cap of 17 min

TC = 35 min

Score = Time/TC Plus 1 sec/Rep Missed

EXTRAS
Chat to the coaches concerning our AFL 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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – @Evainsa demo’ing for @fittestincapetown Online Qualifier 19.1 – This workout was released yesterday…go visit fittestincapetown.co.za for workout details! FiCT 2019 is an official sanctioned event to qualify for the 2019 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc).

#FittestinCapeTown #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #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

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) Complete 3 Rnds of the following FT:
20 m HS Walk
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 15 min:
5 C2B Pull-ups
5 Deficit Strict HSPU (9cm/6cm)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1)
Intermediate Option:
Complete 3 Rnds of the following FT:
10 m HS Walk (OR 4 Wall Walks)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option:
Complete 3 Rnds of the following FT:
20 m Bear Walk (straight limbs)
20 m Burpee Broad Jump

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

New TC Members:
Complete 3 Rnds of the following FT:
10 m Bear Walk (straight limbs)
20 m Burpee and step forward

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option:

AMRAP the following for 15 min:
5 Pull-ups
5 HSPU (Men Strict/Women Kipping)
10 Airsquats
10 Box Jump Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Jumping)

Score = Total Reps

Beginner Option:

AMRAP the following for 15 min:
5 Pull-ups (assisted)
5 Piked Push-ups (Feet Floor/kneeling)
10 Airsquats
10 Box Step Overs (61cm/51cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

Score = Total Reps

New TC Members:

AMRAP the following for 10 min:
5 Ring Rows
5 Push-ups (toes/kneeling)
10 Airsquats
10 Box Step Overs (40cm)
15 Sit-ups
15 Mountain Climbers (Stepping)

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 place 3rd in the Mens 40-44 yrs at this years 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

Feature Image – #UrbanEspressCoffeeCo – The Best Coffee in the World @CrossFitAlgoa!!!!

#UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy  #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1)
a) Practice Double-Unders

Score = For Quality

b) Tabata DU

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b) Complete 21-15-9 of the following FT:
STOH (60kg/40kg)
Jumping Alternate lunges (21-15-9 each leg)

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

1a)

Intermediate Option:
Practice Double-Unders

Beginner Option:
Practice Single-Unders

Score = For Quality

b) Intermediate Option:
Tabata Double-Unders

Beginner Option:
Tabata Single-Unders

New TC Members
Tabata Jump Clap (if battling to jump rope)

Score = Total Reps

then…

2)
a) Bar Drills for Power Clean and Push Press

b)
Intermediate option:

Complete 21-15-9 of the following FT:
STOH (50kg/35kg)
Jumping Alternate lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Beginner option:

Complete 21-15-9 of the following FT:
STOH (40kg/25kg)
Alternating Lunges (21-15-9 each leg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

New TC Members

Complete 21-15-9 of the following FT:
STOH (10-20kg/5-10kg) NB – use DB’s as needed
Alternating Lunges (just 21-15-9 for BOTH legs)

TC = 10 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 place 3rd in the Mens 40-44 yrs at this years 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch