Featured Image – Last week we said farewell but not good-bye to Jimela (@jcoring), who travelled back to the USA…we will miss you Jimela but we all hope to see you soon!
#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #CrossFitGames #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) AMRAP 18:
40 KB Swings (24kg/16kg)
30 Box Jump Overs (61cm/51cm)
15 HSPU’s

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (32kg/24kg)
8 Turkish Get-up Sit-ups (32kg/24kg)
16 Hip Thrusters (60kg/40kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) AMRAP 18:
40 KB Swings (16kg/10kg)
30 Bumper Jump Overs (30cm/15cm)
15 Piked Push-ups (61cm/floor)

Score = Total Reps

then…

2) AMRAP 12:
4 Turkish Get-ups (20kg/12kg)
8 Turkish Get-up Sit-ups (20kg/12kg)
16 Hip Thrusters (40kg/25kg)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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 and Caleb hitting yesterday’s CrossFit Algoa Memorial WOD for Thorin!! Well done to all who completed this tough WOD…a great way to remember Thorin!

#HeroWod #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WOD’s

#TakeMeToTheGames Workout 2 & 3…

WOD 2A:
Complete 21-15-9 of the following for time:
Clusters (40kg/25kg)
Abmat sit-ups

TC = 7 min

Score = Time/TC plus 1 sec/rep missed

WOD 2B:
At 07:00 to 10:00 – 3min to find maximum number of burpees.

Score = Total Reps

Rest 10 min

WOD 3:
15 min Amrap:
15 cal Row
12 Overhead Squats (40kg/25kg)
9 Power Snatches (40kg/25kg)

Score = Total Reps

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – CrossFit Algoa’s Memorial WOD for Thorin Mallinson – Thorin, a friend and member of CrossFit Algoa and CrossFit East London passed away tragically in a motor vehicle accident on 29/6/16. Thorin was a member of both CrossFit Algoa when he lived in PE and more recently our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Today is his Birthday, so we celebrate his life with a memorial WOD today! RIP Thorin – we will miss you!!!!!
Thorin’s Birthday 26 June 2017 and passed away 29 June 2017

#TooSocial #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

LITE VARIANT for “THORIN” – 24 min AMRAP of:
200 m Plate Carry (10kg/5kg)
6 Squat Snatch (45kg/25kg)
24 Push-ups (kneeling)
26 Pull-ups (assisted)

Score = Total Reps

EXTRAS WOD

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – #Getmetothegames Online Competition – As you may know, we have three teams and two individual athletes from South Africa, who have qualified for the Reebok CrossFit Games in Madison, Wisconsin, USA in August. This is an expensive trip for the athletes and we would like to back them as much as possible to lighten their financial load. In an effort to do this, BoxChamp is hosting an online competition in partnership with BeastMode Project and CaptureFit to raise funds for our awesome South African Games athletes.
The WODs are now live (see below) and registrations are open. Athletes will have until 29 June 2018 to submit their results and WODs can be completed as many times as the athlete wants, in any order.
The first 250 entries will be entered into a lucky draw to win a customised Bee Aesthetics weight vest.
Enter today and stand a chance to win!
Entries cost R200 per person and all proceeds go to the Games athletes.
Prizes:
Thanks to our sponsors: Reebok, Nutritech, Endurade, BeastMode Projects and Bee Aesthetics, we can offer some really cool prizes to the winners of the online competition.
– The top 3 male and top 3 female athletes will win a Reebok hamper and BeastMode Project Compete programming each.
– The gym with the most entries will win one month of programming from BeastMode Affiliate Programming.
– A lucky draw will determine 3 male and 3 female winners of a Nutritech and Endurade hamper.
Ts & Cs apply
How to enter:
Complete the 3 BeastMode Project workouts
Register your name and scores on CaptureFit
Stand a chance to win!

Click here to register: https://www.capturefit.co.za/event/takemetothegames-2018

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WOD’s

#TakeMeToTheGames Workout 1

WOD 1:
9min AMRAP

@40/30
7 Deadlifts
7 hang power cleans
7 shoulder to overhead

Score = Total Reps

Then

6 min to find a 1RM ground to overhead

Score = Load (kg)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/. Focus on your relative lifting weakness first!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – What’s your excuse for not training???? Coach Sam still putting in the hard work while she recovers from her fibula fracture! Here she is doing some Oly lifting and Gymnastics the knees, unloading the injured area! Far too often one finds small excuses for why one should not be training! It’s always best to work around your limitations rather than find reason/s for why one should not be training! Keep up the good work Sam!!!!

#crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoa #nutritechfit #trainlikeapro #gounbroken #iamnutritechfit #reeboksa #nano8 #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #itensityonline #futuretech #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #luke1v37 #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX and LITE WOD’s

1) Complete the FT:
50/40 Cal Airbike (or 800 m Run), followed by 27-21-15 of:
T2B (LITE – HKR)
DB Thrusters (25kgx2/15kgx2) (LITE – 16kgx2/10kgx2)
HS Walking (m) (LITE – Wall Walks 9-7-5)

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Thruster 10-10-10 (For Max Load)

Score = Load

EXTRAS WOD

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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 4th Annual Endurade East Cape Champs will take place on the 7, 8, 9 September 2018, for the 3rd year at the Tramways Building, PE. Entries are open to all and registration commences on 1 June 2018. We will hold 10-15 places for the top 10 South African men and women from the 2018 CrossFit Games Open and for previous podium finishers. Full event format details can be found at: http://eastcapechamps.co.za/event-format/

If you would like to get involved as a sponsor please contact us on info@eastcapechamps.co.za

#EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #bronscor #luke1v37 #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX WOD

1) AMRAP the following for 10 min (5 Rnds):
Min 1 – Strict Ring Dips
Min 2 – Strict C2B Pull-ups

Score = Total Reps

then…

2) CrossFit HQ WOD – 180608

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

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

Score = Total Reps (including both BBF Burpees and PS)

EXTRAS

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

LITE WOD

1) AMRAP the following for 10 min (5 Rnds):
Min 1 – Strict Ring/Bar Dips (assisted)
Min 2 – Strict C2B Pull-ups (assisted)

Score = Total Reps

then…

2) CrossFit HQ WOD – 180608

Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

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

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

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

Score = Total Reps (including both BBF Burpees and PS)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jane filming her son Dave at our “Climb the Mountain” Box Fundraiser comp a few weeks back! Great shot @toosocialsa
#TooSocial #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Split Jerk 1 – E90sOn90s (12 min) climb (until you get a max day)
NB – From Floor

Score = Load

then…

b) Complete 3 Rnds of the following FT:
20/15 cal Airbike Sprint
10 FR Walking Lunges (80kg/55kg)
20 Jumping alternate lunges
Rest as needed before starting the next round

Score = Fastest Round Time (note slowest)

EXTRAS WOD

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

“LITE” WOD

1) Split Jerk 1 – E90sOn90s (12 min) climb (until you get a max day)
NB – From Floor

Score = Load

then…

b) Complete 3 Rnds of the following FT:
15/10 cal Airbike Sprint
10 FR Walking Lunges (50kg/35kg)
20 Jumping alternate lunges
Rest as needed before starting the next round

Score = Fastest Round Time (note slowest)

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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans. He is survived by his wife, Channing, and son, Josie Jr.

#HeroWOD #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Practice Handstands at the Wall

Score = For Quality

then…

2) The HERO WOD “Josie” –

For time, wearing a 20-lb. (9.1kg/6.3kg) vest:
1-mile (1609m) run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile (1609m) run

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

NB – because we do not have enough weight vests complete the run with a 10kg/5kg plate

TC = 33 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) Practice Handstands at the Wall (Reverse Wall walking OR scale to an appropriate Piked Push-up Hold)

Score = For Quality

then…

2) The HERO WOD “Josie” –

Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile (1609m) run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile (1609m) run

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

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 33 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Intern Coach Iain judging at our “Climb The Mountain” Fundraiser event held recently! Great photography by @toosocialsa

#TooSocial #CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Open Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 52kg/36kg OHS, 22.5kg/15kg DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Front Squat 3-3-3-3-3 (Count sets >75% 1RM)

Score = Load

EXTRAS WOD

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

LITE WOD

1) Scaled Open Workout 18.3

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 20kg/15kg OHS, 15kg/10kg DB snatches

Time cap: 14 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) Front Squat 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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch