Feature Image – Marco and Rochelle getting prepped for some synchro Clean and Jerks as Jemima and Tim hang from the bar at our 2018 Endurade East Cape Champs! 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 2 (https://games.crossfit.com/workouts/teamseries/2018)

For time:

20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 185/125 lb.
20 synchronized squat cleans, 225/155 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Score = Time/TC plus 1sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (35kg/25kg)
21-15-9 Strict T2B

TC = 12 min

Score = Time/TC plus 1 sec/repm 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 2 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Teams – For time:

20 synchronized squat cleans, 95/65 lb.
20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 155/105 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Score = Time/TC plus 1sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (20kg/10kg)
21-15-9 Strict Knees to Chest

TC = 12 min

Score = Time/TC plus 1 sec/repm 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 – Happy Heritage Day! Wilma and Don on some tough Box Step Overs 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

Reminder – there will only be 1 class today at 9:00. There will be Open Box from 10:30-12:00 after the class!

RX’ED WOD

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

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Score = Total Reps

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (10kg/6.3kg – share as need be)
20 m Synchro HS Walk
50 Double Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro HS Walk, Start together – 1st to finish must wait for 2nd to finish before moving on. 1 Athlete can assist by doing a max of 12 m of the other athletes HS walk
3) DU – start at same time, wait for last athlete

TC = 21 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) Team Series Event 1

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

then…

2) With a partner complete 3 Rnds of the following FT:
800 m Wall Ball OH Run (6.3kg/4.5kg – share as need be)
6 Synchro Wall Walks
50 Single Unders (each)

Rules –
1) On OH WB Run…WB must be above head the whole time for partners to run…
if you drop the WB or if the WB touches the ground while on the run you complete 7 Synchro Burpees.
2) Synchro Wall Walk, Start each rep together – 1st to finish must wait for 2nd to finish before moving on to 2nd rep. 1 Athlete can assist by doing a max of 1 extra wall walk
3) SU – start at same time, wait for last athlete

TC = 21 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 – Rob de Lange (Mvt Lab) on handstand push-ups in the “Call a Friend” 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 & LITE WODS

1) Events 7 & 8 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

RX – Event 7 & 8 – The Final “Itensity”
*If alone – do as is but complete 5 Rope climbs for both 7 and 8

RX Event 7 – FT (M1/F1):
21 Synchro Fat Bar OHS (45kg)/Men’s BB (30kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

RX Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (55kg)/ Men’s BB (40kg)
9 Rope Climbs (3m) – legless men/leg assisted women
27 m (3x9m) HS Walk (alternating) *Must alternate when fail or when finish 1 length of 9 m

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

INT – Event 7 & 8 – The Final “Itensity”

INT Event 7 -FT (M1/F1):
21 Synchro Fat Bar OHS (40kg)/Men’s BB (22kg)
9 Rope Climbs (3m) – leg assisted
18 m (2x9m) Synchro Sandbag lunges (60kg/40kg)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

INT Event 8 – FT (M2/F2):
21 Synchro Fat Bar Hang Power Cleans (50kg)/ Men’s BB (25kg)
9 Rope Climbs (3m) – legless men/leg assisted women
18 m (2x9m) HS Walk (alternating)

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

SCALED – Event 7 & 8 – The Final “Itensity”

SCALED Event 7 -FT (M1/F1):
21 Synchro OHS (20kg)/BB OHS (15kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
18 m (2x9m) Synchro Sandbag lunges (40kg/30kg)
TC = 5 min 30 sec

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

1 min Transition (CLASS – 3 MIN AFTER TIME CAP DO EVENT 8 WITH YOUR PARTNER!)

SCALED Event 8 – FT (M2/F2):
21 Synchro Hang Power Cleans (30kg)/ BB (20kg)
9 e Rope Climbs – lying to standing (legs straight at knee)
36 m (4 x 9 m) Synchro Bear Crawl

TC = Extended Class Time Cap 10 min (Event TC = 5 min 30 sec)

Score = Time/TC plus 1 sec/rep missed

then…

2) In teams of 3, AMRAP the following for 12 minutes:
Station 1 – 40 m Belly Carry Sandbag Walk (60kg/40kg) LITE (40kg/30kg)
Station 2 – AMRAP Push-ups LITE (toes/kneeling)
Station 3 – AMRAP BB Facing Burpees LITE (Burpees, step-up, step-down)
Station 1 calls the changeover for the Team.

Score = Total Reps Plus meters walked

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 – Don, Wilma, Hannah, Alwyn (filling in for an injured Willie), one of our CrossFit Algoa Teams “The Fit…The Fat and The Elderly” 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) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – HS Walk (m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (270kg/180kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Practice HS Walking

Score = For Quality

then…

2) AMRAP 10 the following for Max Distance/Reps:
Min 1 – Wall Walks (1 Rep = 3 m)
Min 2 – Airsquats

Score = Total Reps plus Distance (m)

then…

3) In Teams of 4 AMRAP the following for 15 min:
1 Tyre Flip (180kg/90kg) (do in pairs if need)
3 Burpees

Score = Total Reps (for each athlete)

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 – Thando working hard on the “Humewood Closeout” 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

REMINDER – We will only have our 5:30 am and 8:30 am classes today. Our usual schedule will then restart on Tuesday 11 September at 5:30 am.
If you are not involved in the Endurade East Cape Champs as of yet…contact any of the coaches to get involved with assisting at the Competition! Otherwise get down to the Happy Valley Beach tomorrow from 7:00 – 13:00 and then to the Tramways Building from 17:00 to come watch all the action!

Endurade East Cape Champs Individual Events 3 (http://eastcapechamps.co.za/2018-workouts/)

1) RX – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
21 T2B
15 Deficit HSPU (RX men 9cm/4cm)
9 Pistols – Alt. (16kg/10kg)
3 Low Muscle-ups
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt but only that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

then…

2) Complete 3 Rnds of the following FT:
800 m Run
4 Clusters (100kg/70kg or 80% 1RM)

TC = 18 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

Endurade East Cape Champs Individual Events 3 (http://eastcapechamps.co.za/2018-workouts/)

1) INT – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
15 T2B
15 HSPU / HSPU (10kg & abmat riser)
9 Pistols (Alt.)
6/3 C2B Pull-ups

*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

SCALED – Event 3A and 3B (Call a Friend – Sprint Chipper)

Order (M1/M2/F1/F2)

Each complete 1 Rnd of:
21 Hanging Knee Raises
15 Push Press (40kg/25kg)
9 Goblet Squat (24kg/16kg)
21 Ring Rows – (1 m/50 cm)
*If an athlete is unable to complete a movement, you can tag in a friend to complete that rep or that movement. To tag in a friend you must complete 5 burpees after your attempt. You can tag in any team mate and they can complete their genders variation for that mvt.

TC = 12 min (3 min each)

Score = Time or TC plus 1 sec/rep missed

Score = Event 3 A (Sum of Men’s Times)

Score = Event 3 B (Sum of Women’s Times)

then…

2) Complete 3 Rnds of the following FT:
800 m Run
4 Clusters (70kg/45kg or 80% 1RM)

TC = 18 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 – Jacques on some heavy sled pulls on the Beach for the “Humewood Closeout” Event at our 2018 Endurade East Cape Champs (EECC). Head Judge Lawrence, Celeste and Reghardt watch on to ensure standards are met! 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 Rope Climbing

Score = For Quality

then…

2) CrossFit HQ WOD (180903)

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. (22.5kgx2) dumbbells, 24-in. (61cm) box
Women: 35-lb. (15kgx2) dumbbells, 20-in. (51cm) box

Score = For Time

EXTRAS

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

LITE WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) CrossFit HQ WOD (180903)

Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

Men: 35-lb. (15kgx2) dumbbells, 20-in. (51cm) box
Women: 20-lb. (9kgx2) dumbbells, 20-in. (51cm) box

Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

Men: 20-lb. (9kg) dumbbells, 15-in. (38cm) box
Women: 10-lb. (4.5kg) dumbbells, 12-in. (30cm) box

Score = For 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 – In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008
#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) The Hero WOD “Nate” (180905 and 150523)

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood (32kg) kettlebell
Women: 1.5-pood 24kg) kettlebell

*14 Reps/Rnd

Score = Total Reps

EXTRAS

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

LITE WOD

1) The Hero WOD “Nate” (180905 and 150523)

Scaling
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell
*14 Reps/Rnd

Score = Total Reps

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

Men: 16-kg kettlebell
Women: 12-kg kettlebell
*14 Reps/Rnd

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 – Okkert on the “Humewood Closeout” at the Endurade East Cape Champs (EECC), while Celeste Judges, and Jane and Janet are in support! 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’ED WOD

1) E2ndMo2ndM complete the following complex for 16 min (8 Rnds) –

Power Clean, Squat Clean, Push Jerk, OH Box Stepping L, OH Box Stepping R (climb to a Max Day)

Score = Load

then…

2) Complete the following FT:
15 Clean (squat) and Jerk (push)
25 Clean (power) and Jerk (push)

BB (75kg/52kg)

TC = 12 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) E2ndMo2ndM complete the following complex for 16 min (8 Rnds) –

Power Clean, Squat Clean, Push Jerk, OH Box Stepping L, OH Box Stepping R (climb to a Max Day)
*Clean – Power Clean, Front squat allowed

Score = Load

then…

2) Complete the following FT:
15 Clean (squat) and Jerk (push)
25 Clean (power) and Jerk (push)

BB (50kg/33kg)

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 – Congratulations to the Podium finishers for the RX Men at the Endurade East Cape Champs… 1 (19) Robert Heuer ; 2 (35) Justin Holiday ; 3 (38) Ruan Barnard

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 & LITE WOD

1) Events 4, 5, 6 from the Individual Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

RX Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Regional Ramp
30 sec rotation
1 min – Legless Rope climb (M – L-sit / F – start in L-sit legs allowed)
30 sec rotation
1 min – Row (cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men RX (80kg/100kg/120kg/130kg/140kg/145kg/150kg)
Women RX (56kg/65kg/70kg/75kg/80kg/85kg/90kg)

Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)

then…

2) In teams of 4, AMRAP the following for 12 minutes:
6 Tyre Flips (1 after the other or in pairs) (270kg/180kg)
100 m Synchrop Run
12 Synchro Tyre Jumps (51 cm/41cm – onto tyre)

NB – 28 Reps/Rnd

Score = Total Reps

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

LITE WOD

1) Events 4, 5, 6 from the Individual Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

INT Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – HS Walk Distance
30 sec rotation
1 min – Rope Climb (M – start in L-sit / F – start seated on floor – legs allowed for M/F)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – DU’s
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men INT (65kg/80kg/95kg/105kg/110kg/115kg/120kg)
Women INT (40kg/45kg/50kg/55kg/60kg/65kg/70kg)

Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)

SCALED Events 4, 5, 6 – Skills Gauntlet

AMRAP or Complete a Max Hold/lift for:
1 min – Bear Walk Distance (m)
30 sec rotation
1 min – Tuck-sit Rope Hang (Time)
30 sec rotation
1 min – Row (Cal)
30 sec rotation
1 min – Single-Unders
30 sec rotation
1 min 30 s – Clean & Jerk Ladder
Men BEG (60kg/70kg/80kg/85kg/90kg/95kg/100kg)
Women BEG (25kg/30kg/35kg/40kg/45kg/50kg/55kg)

Event 4 = Score Sum of 1st & 2nd is 1 Event = Reps Plus Reps
Event 5 = Sum of 3rd and 4th is 1 Event = Seconds Plus Reps
Event 6 = C&J ladder is 1 Event = Load (load/load plus 0.1 for reps of C&J/Load plus 0.1 plus 0.01 reps of deadlift)

Notes:

Clean and Jerk (any/any) – if you get to the end, to break ties you can do extra reps of C&J and then deadlifts
For Example – 150.1 (1 extra C&J)
If you do 1 C&J and 2 deadlifts then your score is 150.02
If they did 1 extra C&J (a double) and 3 extra deadlifts then the score is 150.13
(I.e. C&J max load plus 0.1 for extra C&J reps and plus 0.01 per deadlift)

then…

2) In teams of 4, AMRAP the following for 12 minutes:
6 Tyre Flips (1 after the other or in pairs) (180kg)
100 m Synchrop Run
12 Synchro Tyre Step-ups (41cm – onto tyre)

NB – 28 Reps/Rnd

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 – RX Women Podium from the Endurade East Cape Champs – 1 (20) Emma Olley, 2 (22) Tash Nel, 3 (23) Elena Lourens
#Endurade #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 @alwaysfitleague @reebok_sa

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

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

RX WOD

1) Events 1 and 2 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

PS – if alone Complete 4 Rounds of the below Event 2 FT but after each round complete a 340m Row! TC 20 min

RX – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 5.5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Events 1 and 2 from the Team Event at the Endurade East Cape Champs (http://eastcapechamps.co.za/2018-workouts/)

INT – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 5 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

SCALED – Event 1 and 2 (Sweat Swimming – Endurade on Tap)

Event 1 – Row 4 km for time
Each team member rows 500 m. Order is M1/F1/M2/F2.

While 1 athlete Rows, the other 3 athletes complete …

Event 2…

6 Rnds FT of:
16 x 9m (144m) Combo Sled Pull (Rope) and Sled Push (32kg)
270 m Synchro Run (30 x 9m) (M/M/F OR F/F/M)

TC = 20 min

Event 1 – Score = Time or Time plus 1 sec/10 m missed

Event 2 – Score = Time or Time plus 1 sec/rep missed
*Every 9 m length completed is a rep (i.e. 38 reps per Rnd)

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