Feature Image – Repost from @crossfit ・・・Via @spankaveli ・・・

#FitnessFriday y’all. Think you can’t? So did that guy on the left. Until he did. One day at a time, y’all. Two steps forward and one step back sometimes, however, just keep going forward. @rpstrength @cfvirtus #CrossFit

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If you are interested in CrossFit Algoa, drop us an email on info@algoacrossfit.com or contact us on 0784517637.

#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) AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – HS Walk (m)
Min 2 – Wall Balls (10kg/6.3kg)

Score = Total Reps and Distance

then…

2) Complete 4 Rnds FT of:
15 Muscle-ups
150 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

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

1) Scaling – choose a level of difficulty or load that you can continue moving with only taking 1-2 shorter rest periods (5-8 sec) each min

Intermediate Option
AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – Wall Walks (1 rep = 3m)
Min 2 – Wall Balls (10kg/6.3kg)

Score = Total Reps and Distance

Beginner Option
AMRAP the following for 12 min for Max Reps/Distance (6 Rnds):
Min 1 – Bear Walks (m)
Min 2 – Wall Balls (6.3kg/4.5kg)

Score = Total Reps and Distance

then..

2) Scaling – choose between Muscle-ups (assisted if need)/Pull-ups and DU’s/SU’s that you can complete in 2-3 sets a round.

Intermediate Option
Complete 4 Rnds FT of:
10 Muscle-ups
120 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
Complete 4 Rnds FT of:
10 Assisted Pull-ups
10 Push-ups (toes/kneeling)
100 Single-unders
NB – Everytime you break/fail a rep/trip up, complete 4 BB Facing Burpees

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 – Repost from @crossfit・・・In January 2017, one of @Olivia_Sewell’s good friends was killed in a motorcycle accident. But while others said their graveside goodbyes, Sewell stayed behind. “I knew I wouldn’t be able to get off the bus and walk the 200 meters and then stand there for very long, so I waited on the bus,” said the 5-foot-5 Sewell, who weighed 511 lb. at the time of the funeral. “My friend was a policewoman who wanted to change the world, and there I was at 38 years old with a body that I was killing slowly—to the point that I couldn’t even stand at her grave.” Devastated by her inability to honor her friend, Sewell vowed to make a change.

“I went home and was sitting looking at Facebook and an ad came up from Deanna (Mawson) advertising personal training, and something happened in my head. I thought, ‘This might be the moment,’” Sewell said.

She reached out to Mawson, the owner of @CrossFitWangaratta in Victoria, Australia, and booked an introductory session.

Continue reading “When 500 Pounds Was Too Much” by Emily Beers at Journal.CrossFit.com. #CrossFit

_________________________________________________________________________________________#luke1v37 #crossfitalgoa #nutritechfit #reeboksa #itensityonline @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #markandersonphysiotherapy #urbanespresscoffeeco #bronscor #eastcapechamps #alwaysfitleague #futuretech

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) Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG

Score = Load

then…

2) CrossFit HQ WOD 181005

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Score = Total Reps

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

LITE WOD

1) Take 12 min to work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG
NB – Power Clean, Front Squat allowed for the Clean

Score = Load

then…

2) CrossFit HQ WOD 181005

Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb. (52kg)
Women: 80 lb. (36kg)

Score = Total Reps

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb. (29kg)
Women: 45 lb. (20kg)

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 – 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

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#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
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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