Feature Image – Candice “Abs”, Celeste and Roxy on some bar muscle-ups!! Spot the odd one out!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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 & LITE WODS

1) CrossFit HQ WOD (180917)

10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Score = Time/TC plus 1 sec/rep missed

Scaling
Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.

Intermediate Option
10 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

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

Beginner Option
7 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

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

then…

2) Pick anything you missed this week but should have hit (i.e. work on weaknesses after reviewing weeks workouts)
Log score on that day!

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Jemima and Tim hanging around at our Endurade East Cape Champs (EECC)… this competition showcases how such a competition is open to all, as we have divisions for beginners (Scaled), intermediate, and advanced (RX) athletes. Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Burpee Muscle-ups
Hang Power Cleans (start on 80 kg add 5 kg per Rnd, ending 125kg/start on 56kg add 3kg per Rnd, end 83kg)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:
Burpee Jumping Pull-ups
Hang Power Cleans (start on 56 kg add 3 kg per Rnd, ending 83kg/start on 35kg add 2kg per Rnd, end 53kg)
(Scaling the HPC – start 55% 1RM and end arround 86% 1RM)

TC = 25 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 – Repost @crossfit ・・・Why do you do CrossFit? – Via @crossfitbluediamond: Stacy has been a member of CFBD for almost 3 years and she does CrossFit for her health! “I started CrossFit about two years after I had a stroke. While the hospital and OT Therapy helped me regain some of what I lost physically and mentally, I needed something to help keep me going and keep me sane. I’m not able to work because of the things I’ve lost but CrossFit has helped me keep going. I owe a lot to my coach and the care she takes into knowing my abilities and limits. It’s certainly frustrating to know how, pre-stroke, I was capable of so much more but through CrossFit I’ve learned to truly accept the me I am now and I’m okay with it.” -Stacy

#crossfit #eastlongmeadow #fitness #betterthanyesterday #crossfitmasters #crossfithealth @crossfit @fighting_for_my_fit @cf_masters @crossfithealth

_____________________________________________________________________________

#UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Teams of M/M or F/F or M/F – Team Series Event 5 (https://games.crossfit.com/workouts/teamseries/2018)

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

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

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 5 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Squat snatches

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

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) OHS 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

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 – A full class @CrossFitAlgoa drilling Turkish Get-up’s!

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

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 8 (https://games.crossfit.com/workouts/teamseries/2018)

For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

M 50-lb. (22.5kg) dumbbells, 24-in. (61cm) box
F 35-lb. (15kg) dumbbells, 20-in. (51cm) box

Time cap: 15 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 3 km FT

Score = Time

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled
For time:
30 synchro hanging knee-raises
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro hanging knee-raises

M 35-lb. (15kg) dumbbells, 20-in. (51cm) box
F 20-lb. (10kg) dumbbells, 20-in. (51cm) box

Time cap: 15 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 2 km FT

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 – Repost from @CrossFitGames… Hot off the press The Rough ‘n’ Raw extended cut (extra 36 min) of The Redeemed and The Dominant is up now exclusively in the @CrossFit Journal!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #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) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 20kg/13kg)
25 handstand push-ups

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups
2nd 20 sec: Box Jump Overs (61cm/51cm)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 6 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Option
2 rounds for time of:
50-cal. row OR CFA Sub (50 SDHP 16kg/10kg)
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

Time cap: 20 minutes
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 16 Mixed Tabata Rnds of the following (8 min):
1st 20 sec: Pull-ups (assisted)
2nd 20 sec: BB Jump Overs

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – Our Fittest 50-54 year old Women in the World, Eva Thornton, judges at our 2018 East Cape Champs as Angeline accurately covers the event on facebook live! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

*Official weight recorded in pounds

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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

LITE WOD

1) Team Series Event 7 (https://games.crossfit.com/workouts/teamseries/2018)
1-rep-max* on the following complex:
Deadlift, Hang Clean, Hang Clean and Jerk

Time cap: 10 minutes
Tiebreak: None

Score = Load

then…

2) Front Squat 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

3) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

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 – One of the Men’s Rx heats on the “Humewood Closeout” at our 2018 Endurade East Cape Champs (EECC)! In picture are the athletes at the start of the first part of this event, a 300m beach shuttle sprint for time! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX & LITE WODS

1) Complete 5 Rounds of the following FT:
800m Run
10 Snatches (squat) (60kg/40kg) LITE (40kg/25kg)

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Work on any weaknesses with the remaining time
(Chat to the coaches for direction)

Score = For Quality

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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – All set-up for the spectacular Double-Under Snatch event at our 2018 Endurade East Cape Champs (EECC)! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

Score = Time

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice Muscle-ups (kneeling – box – kneeling drill)

Score = For Quality

then…

2) CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
30 Assisted Muscle-ups (Banded or Jumping)
…But EMOM complete 2 Wall Walks or scale to a 7.62 m Bear Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Rowing – 500m FT

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 – Iain on the “What a Yoke!” Event at our 2018 Endurade East Cape Champs (EECC). Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)

21-15-9 reps for time of:

Synchronized pull-ups
Synchronized deadlifts

M 225 lb.
F 155 lb.

Time cap: 45 min.
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)

then…

2) CrossFit HQ WOD (180909 / 120710)

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

NB – 15 Feet = 4.57 m

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) Teams of M/M or F/F or M/F – Team Series Event 3 (https://games.crossfit.com/workouts/teamseries/2018)

21-15-9 reps for time of:

Synchronized jumping pull-ups
Synchronized deadlifts

M 135 lb.
F 95 lb.

Time cap: 45 min.
Tiebreak: None

Score = Time/TC plus 1 sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 lb.)

then…

2) CrossFit HQ WOD (180909 / 120710)

Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

NB – 15 Feet = 4.57 m

TC = 14 min

Score = Time/TC Plus 1 sec/rep missed

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

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 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