Feature Image – The Hero WOD “Dork” – Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

#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

SPECIALITY CLASS

8:00 – 9:00 None today…we resume next week!

RX & LITE WODS

1) The HERO WOD “Dork” – 181010

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood (24kg) kettlebell
Women: 1-pood (16kg) kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees
Men: 16-kg kettelbell
Women: 12-kg kettlebell

TC = 30 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/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Feature Image – We are inviting anyone keen to make a serious change not only to their physical appearance but also to their overall health and fitness! We are accepting applicants for our 2018 SUMMER TRANSFORMATION CHALLENGE – if you are serious about applying, click on this link… https://crossfitalgoa.com/transformation-challenge/ and complete the form to apply!

#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 WOD

1) CrossFit Algoa’s October Challenge

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Cleans 21-15-9-3 FT (60kg/100kg/120kg/140kg // 40kg/70kg/84kg/98kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

CrossFit Algoa’s October Challenge

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling – use your % of 1RM if your clean is less than 155kg/107kg

Intermediate Option and Beginner Options
Cleans 21-15-9-3 FT
(Loadings – 40% / 62.5% / 75% / 87.5%)

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 – Members…Keen to do our 6 Week Summer Transformation Challenge? Go see the email we sent yesterday and enter ASAP to book your spot! Places limited so get booking!!

#CrossFitAlgoaTransformationChallenge #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 WOD

1- Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Complete 5 RFT of:
15 STOH (75kg/50kg)
400 m Run

TC = 17 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) Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Scaling – Use a loading so that you can complete each Round of STOH in a min of 2 sets.

Intermediate Option
Complete 5 RFT of:
15 STOH (65kg/45kg)
400 m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option

Complete 5 RFT of:
15 STOH (45kg/30kg)
300m Run

TC = 17 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 – Designated “Braai Master’s”, Slade and Sam working their magic on the “Skottlebraai’s” this past weekend!

#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 WOD

1) Complete 3 RFT of:
100 DU
10 Power Snatch (75kg/52kg)
20 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds (10 min) of the following For Max Hold Times:
30 sec to accumulate max time L-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (flat back)
30 sec Rest/Transition

Score = Total Hold Time

EXTRAS

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

LITE WOD

1) Intermediate Option
Complete 3 RFT of:
70 DU
10 Power Snatch (60kg/43kg)
12 m HS Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 3 RFT of:
100 SU
10 Power Snatch (40kg/25kg)
5 Wall Walks (further scaling – 30 m Bear Walk)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option

Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Tuck-Sit on Rings
30 sec Rest/Transition
30 sec to accumulate max time Tuck Front Lever (hallow body)
30 sec Rest/Transition

Score = Total Hold Time

Beginner Option
Complete 5 Rnds of the following For Max Hold Times:
30 sec to accumulate max time Neutral hold (parallette bars)
30 sec Rest/Transition
30 sec to accumulate max time Front Bridge hold
30 sec Rest/Transition

Score = Total Hold 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 – Saturday Class before the “Skottlebraai” this past weekend!

#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 WOD
1) Tut – loading load and time scores on Itensity whiteboard

then…

2) Thrusters 3 (>70% 1RM) – EMOM 10

Score = Max Load (kg)

then…

3) A heavier C2B Fran – 21-15-9 of:
Thrusters (50kg/35kg)
C2B Pull-ups

Into…

Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 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) Tut – see above

2) Thrusters 3 (>70% 1 RM) – EMOM 10

Score = Max Load (kg)

then…

3) Scaling – choose loads and a degree of difficulty so that you can complete each Rnd in 1-3 sets.

Intermediate Option
Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

Into…

A shorter Fran – 15-12-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
A scaled Fran – 21-15-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

Into…

A shorter scaled Fran – 15-12-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

TC = 15 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 – “Skottlebraai” in full swing at CrossFit Algoa this past Saturday! Fun Times!!!!! #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

Reminder – A new evening class schedule from tonight! Monday through to Thursday we now have 16:30; 17:30 and 18:30 Classes!! Remember to book at algoa.itensityonline.com

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

RX’ED WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
100 DU
50 m Burpee Broad Jump

Score = Total Reps
350 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

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

LITE WOD

1) Whiteboard Logging Tut 1 on Itensity – AMRAP

then…

2) Intermediate Option
AMRAP 25:
1 km Run
1 km Row or 100 SDHP (20kg/13kg)
80 DU
50 m Burpee Broad Jump

Score = Total Reps
330 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

Beginner Option
AMRAP 20:
600 m Run
600 m Row or 60 SDHP (16kg/10kg)
60 SU
30 m Burpee Broad Jump

Score = Total Reps
210 Reps/Rnd
Run/Row – 10 m = 1 rep
Burpee Broad Jump 1 m = 1 Rep

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave 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 – Sam, Okkert, Richard, Celeste and Dorian putting in the work on a Strongman Met con! #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

REMINDER – 10:00 – 11:00 Brunch Skottle and Coffee after Class (bring own breakfast to cook). Urban Espress Coffee on Sale!

SPECIALITY CLASS

8:00 – 9:00 The Snatch (From warm-up and mobility through to Snatch virtuosity)

a) Snatch Specific Warm-up (including key Mobility)

b) Snatch Bar Drills

c) Snatch Deadlift, Hang Power Snatch, Hang Snatch – EMOM 10 – 60% 1 Rep Max

Score = Load

RX & LITE WODS

1) In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip alone
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Scaling

Intermediate Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip in pairs
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Beginner Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (180kg/90kg) – Flip in pairs
20 Synchro Bumper Squats (15kg/5kg)
300 m Run (15kg/5kg Bumper)

70 Reps/Rnd

Score = Total Reps

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 – Without Volunteers we could not hold our Endurade East Cape Champs (EECC). Here Ange covers our event on facebook live! A big thank you goes out to all our volunteers who assisted with this years EECC! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#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

#luke1v37 #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

then…

2) Tabata the following:

a) C2B Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling

Intermediate Option
Practice Freestanding Handstands (hands ar not allowed to move)

Score = Max Time

Beginner Option
Practice Handstands at the Wall OR Scale to Piked Handstand Holds (Box)

Score = Max Time

then…

2) Scaling

Intermediate Option
a) Pull-ups
1 min transition…
b) Box Jump Overs (61cm/51cm)
1 min transition…
c) HSPU’s (Women 1 abmat riser)
1 min transition…
d) Alternate Jumping Lunges
1 min transition…
e) Ring Dips

Score = Total Reps

Beginner Option
a) Ring Rows
1 min transition…
b) Box Step Overs (51cm/51cm)
1 min transition…
c) Piked Push-ups
1 min transition…
d) Lunges
1 min transition…
e) Seated Parallette Dips

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/.

Feature Image – Box “Skottlebraai” this Saturday from 10:00 – 12:00…bring BACON, eggs, BACON, mushrooms, BACON, tomato’s, BACON, boerewors and BACON!!!!! Urban Espress Coffee on Sale (R25 – single/R30 Double).

#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) CrossFit Algoa’s October Challenge

RX
Max Unbroken Pull-ups

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (120kg/84kg or 75% 1RM)
100m-100m-100m-100m-100m Run

TC = 8 min

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) CrossFit Algoa’s October Challenge

INTERMEDIATE
Max Unbroken Pull-ups (black band)

BEGINNER
Max Unbroken Ring Rows
Men – bottom of ring in line with belly button; toes 1 m in front of rings
Women – top of ring in line with lowest part of collar bone; toes 50 cm in front of rings

Score = Unbroken Reps
Athletes must keep moving!

then…

2) Scaling

Intermediate Option

Complete the following FT:
5-4-3-2-1 Hang Clean (Squat) (100kg/70kg or 75% 1RM)
100m-100m-100m-100m-100m Run

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

Intermediate Option

Complete the following FT:
5-4-3-2-1 Hang Power Clean, Front Squat (50kg/30kg or 75% 1RM HPC)
100m-100m-100m-100m-100m Run

TC = 8 min

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 – Without Volunteers we could not hold our Endurade East Cape Champs (EECC). Here Jay (left) and Marv (right) smile for the camera between their judging! A big thank you goes out to all our volunteers who assisted with this years EECC! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#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

#luke1v37 #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) AMRAP 25 min the following:
Min 1 – STOH (60kg/40kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (50kg/35kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (30kgx2/20kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
100 Hallow Rocks
100 Hallow Arch Rocks
100 sec L-sit

Score = Time

EXTRAS

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

LITE WOD

1) Intermediate Option
AMRAP 25 min the following:
Min 1 – STOH (50kg/35kg)
Min 2 – Rowing (cal) or SDHP (20kg/13kg)
Min 3 – OH Walking Lunges (40kg/25kg)
Min 4 – Rope Climbing (4.5m)
Min 5 – DB Box Step-overs (25kgx2/15kgx2)

Score = Time/TC plus 1 sec/rep missed

Beginner Option
AMRAP 25 min the following:
Min 1 – STOH (30kg/20kg)
Min 2 – Rowing (cal) or SDHP (16kg/10kg)
Min 3 – OH Walking Lunges (20kg/12kg)
Min 4 – Rope Pulls – Lying to standing (3 = 1 rep)
Min 5 – DB Box Step-overs (15kgx2/7.5kgx2)

Score = Time/TC plus 1 sec/rep missed

then…

2) Intermediate Option
Complete the following FT:
80 Hallow Rock Lifts
80 Hallow Arch Lifts
80 sec L-sit (weak)

Score = Time

Beginner Option
Complete the following FT:
60 Hallow Crunches
60 Hallow Arch Lifts
80 sec Tuck-sit

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