Feature Image – Just 3 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition takes place on Saturday and Sunday! 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) EMOM 12:

Min 1 – Strict Pull-ups 5 (for max load in kg)
Min 2 – Strict HSPU 5 (for max depth in cm)

Score = Max Load (kg) plus Max Deficit Depth (cm)

then…

2) AMRAP the following for 12 min:
20 C2B Pull-ups
10 DB/KB Step-overs (61cm/51cm with 32kgx2/24kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 32kg/24kg) (50 m total)

Nb – 1 Rnd = 40 Reps

Score = Total Reps

EXTRAS

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

LITE WOD

1) EMOM 12:

Min 1 – Strict Pull-ups 5 (for least assistance)
Min 2 – Piked Push-ups 5 (for max feet height)

Points for bands Red 12; Black 11; Red Black 10; Black Black 9; Purple 8; Black Purple 7; Green 6; Green Purple 5; Green Green 4; Orange 3; RR 1 ft forward 3; RR feet in line 2; RR 1 ft back 1

Score = Band Score plus Feet Height in cm (highest score wins)

then…

2) AMRAP the following for 12 min:
20 Pull-ups (Assisted)
10 DB/KB Step-overs (61cm/51cm with 20kgx2/12kgx2)
5 x 5 m Waiter Walk Each arm (1 x OH 20kg/12kg) (50 m total)

Nb – 1 Rnd = 40 Reps

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 – Just 4 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Individuals are on Friday and the Team Competition takes place on Saturday and Sunday!
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)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball (9.1kg), 115-lb. (52kg) deadlifts and cleans
Women: 14-lb. ball (6.3kg), 75-lb. (34kg) deadlifts and cleans

EXTRAS

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

LITE WOD

1)
a) Front Squat 1 – EMOM 10 (count sets >90% 1RM)

Score = Load

EECC Athletes: Front Squat 2-2-2 (80-85% 1RM)

Score = Load

b) Front Squat 10 (count sets >70% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

EECC Athletes: Leave Out

Then…

2) CrossFit HQ WOD – 180901

“Saved by the Barbell”

Scaling
Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball (4.5kg), 75-lb. (34kg) deadlifts and cleans
Women: 6-lb. ball (2.7kg), 55-lb. (25kg) deadlifts and cleans

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 – Less than 1 week to the Endurade East Cape Champs! Our EECC takes place from Thursday to Sunday (7-9 September 2018). If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course today Saturday (1 Sept) from 10:30-12:30.  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) CrossFit HQ WOD – 180822 (140909)

For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb. (102kg)
Women: 155 lb. (70kg)

Scaling
Lighten the deadlift so that the first set of 21 can be performed unbroken and still allow you to run fast. The load should be moderately heavy but not require excessive rest to complete each set.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb. (84kg)
Women: 125 lb. (56kg)

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

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

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit HQ WOD (180823)

For time:
50 bar muscle-ups

Scaling
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise that you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Intermediate Option
For time:
30 bar muscle-ups

Beginner Option
For time:
30 jumping bar muscle-ups

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

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 – The Hero WOD “Randy” – In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008

#HeroWod #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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)
a) Snatch Balance 5-5-5

Score = Load

b) OHS 5-5-5

Score = Load

then…

2) Complete the Hero WOD “Randy” FT:
75 Snatches (any) (34kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1)
a) Snatch Balance 5-5-5

Score = Load

b) OHS 5-5-5

Score = Load

then…

2) Complete the Hero WOD “Randy” FT:
75 Snatches (any) (34kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image –  If you missed CrossFit Algoa, AFL Athlete and Fittest 50-54 year old Women in the World, Eva Thornton’s interview on the Chris/Cross Podcast (@meridiancrossfit), you can catch her interview at the link to follow… Episode #3 (itunes.apple.com/za/podcast/chris-cross/id1420036181).

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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) AMRAP 13.5 min (3 Rnds):
1st 90 sec – Rope Climbs (4.5m)
2nd 90 sec – Strict Ring Dips
3rd 90 sec – Burpee BJO (61cm/51cm)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
800 m Run
30 m HS Walk

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) AMRAP 13.5 min (3 Rnds):
1st 90 sec – Rope Pulls – Lying to Standing (4.5m)
2nd 90 sec – Strict Ring Dips (assisted)
3rd 90 sec – BB Facing Burpees

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
800 m Run
8 Wall Walks (or 30 m Bear Walk)

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

Featured Image – Coach Deane smashing it on the airbike at last years Endurade East Cape Champs! Our EECC takes place from 7-9 September 2018. If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course this Saturday (1 Sept) from 10:30-12:30.  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) Clean (squat) and Jerk (any) the following for time:
20 (20kg/15kg)
15 (30kg/20kg or 25% 1RM)
10 (50kg/35kg or 32% 1RM)
8 (70kg/50kg or 48% 1RM)
6 (90kg/60kg or 65% 1RM)
4 (110kg/75kg or 80% 1RM)
2 (130kg/90kg or 90% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
150 DU
30 Deficit HSPU (9cm/5cm)
20 DB Box Step Overs (61cm/51cm at 32kgx2/24kgx2 KB’s or scale to DB’s)

TC = 8 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) Clean (squat) and Jerk (any) the following for time:
20 (20kg/15kg)
15 (25% 1RM)
10 (32% 1RM)
8 (48% 1RM)
6 (65% 1RM)
4 (80% 1RM)
2 (90% 1RM)
NB – Power Clean, Front squat allowed for squat clean
TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following FT:
150 Single-Unders
30 Piked Push-ups (61cm/floor)
20 DB Box Step Overs (61cm/51cm at 20kgx2/10kgx2)

TC = 8 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 – Tia-Clair Toomey, 2x’s Fittest Women on Earth, on the Choas event at the 2018 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames #UrbanEspressCoffeeCo #TooSocial #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) Complete 5 Rnds of the following FT:
9 Burpee Muscle-ups
15 Hang Power Cleans (80kg/55kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (32kg/24kg)
6 KB Hang Snatches Left (32kg/24kg)
6 KB Hang Snatches Right (32kg/24kg)
6 KB OH Walking lunges Left (32kg/24kg)
6 KB OH Walking lunges Right (32kg/24kg)

TC = 9 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) Complete 5 Rnds of the following FT:
9 Burpee Jumping Pull-ups
15 Hang Power Cleans (60kg/35kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rounds for Time of:
4 (2e) Turkish Get-ups (20kg/12kg)
6 KB/DB Hang Snatches Left (20kg/12kg)
6 KB/DB Hang Snatches Right (20kg/12kg)
6 KB/DB OH Walking lunges Left (20kg/12kg)
6 KB/DB OH Walking lunges Right (20kg/12kg)

TC = 9 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 – Our Endurade East Cape Champs takes place from 7-9 September 2018. If you are keen to Judge please contact Dave on 0784517637. We will be having our EECC Judges Course this Saturday (1 Sept) from 10:30-12:30.  Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/

#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)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 DU
400 m Run
200 m Row or 20 SDHP (20kg/13kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

EXTRAS

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

LITE WOD

1)
a) Front Squat 2-2-2-2-2 (count sets >85% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load
(Ensure loading is heavier than last week!)

Then…

2) AMRAP the following for 20 min:
60 Single-Unders
400 m Run
200 m Row or 20 SDHP (16kg/10kg)

Score = Total Reps
I.e. 120 Reps/Rnd
*10 m = 1 Rep (for Run and Row/SDHP)

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 – Our Endurade East Cape Champs takes place from 7-9 September 2018 – catch all the action at The Tramways Building or other venue/s. Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/

#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) CrossFit HQ – 180811

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb. (93kg)
Women: 135 lb. (61kg)

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 Burpee Box Jump Overs in a line (61cm/51cm)
10 Airsquats
100 m Sprint
Then next athlete can only start once the previous athlete has completed the last burpee BJO!

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 1) CrossFit HQ – 180811

Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb. (75kg)
Women: 105 lb. (47kg)

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

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

Score = Total Reps

then…

2) In Teams of 4 AMRAP the following for 20 min:
3 BB Facing Burpee in a line
7 Airsquats
70 m Sprint
Then next athlete can only start once the previous athlete has completed the last BBF burpee!

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

Featured Image – A determined CrossFit Algoa and AFL athlete, Eva Thornton, before taking on the PC event at the 2018 Reebok CrossFit Games! Eva went on to win her age group of 50-54 yrs. (Image courtesy of CrossFit, Inc)

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

RX WOD

1) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit HQ WOD – 180812

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

TC = 20 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) Ring Muscle-up Drills:
a) Hips to Rings 5-5-5
b) Lunge Jump (or RR) to Dip Support 3-3-3
c) Lunge Jump (or RR) to Dip Support, Jump to Top Hold 3-3-3-3-3

Score = Quality

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD – 180812

Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. (9.1kg) ball
Women: 14-lb. (6.3kg) ball

TC = 20 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