Featured Image – Rob and Elandre (backgorund) in their “ORP’s” (Optimal Recovery Positions) after yesterday’s Rowing and Double-Under intervals! Well done to all who completed yesterday’s tough WOD!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) 50 Thrusters (45kg/30kg) FT but EMOM complete 5 BB Facing Burpees (starting BBF burpees at 0 min)
(LITE – 30kg/20kg and 4 BB Facing Burpees – step over allowed)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Regionals 2017 – Event 1 (https://games.crossfit.com/workouts/regionals/2017)

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. (9.1kg) vest
Women wear a 14-lb. (6.3kg) vest

LITE – 1 km Run; Piked Push-ups (61cm/floor); C2B Pullups (assisted); no weight vest

Time cap: 25 minutes

Score = Time/TC pus 1 sec/rep missed

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – In shot, Coach Deane pushing the boundaries on some handstand push-ups. CrossFit is all about getting comfortable being uncomfortable! We continuously put ourselves under progressively more challenging situations that then forces the body to adapt over time to gain the results you desire! The key is in the prescription of exercise…Our CrossFit Algoa coaches are highly skilled in adapting the prescribed WOD to suite your current level of fitness, to impose the correct training stimulus!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1) 2 Push Press, 2 Push Jerk, 1 Split Jerk… – E2ndMo2ndM for 10 min (count sets >80% of 1RM Push Press)

Score = Load

then…

2) CrossFit HQ WOD – Saturday 180428

5 rounds for time of:
1 sub-0:45 250-m row (SUB – 25 SDHP 20kg/13kg)
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
NB Scaling – If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise (count a segment as 10 unbroken DU’s).

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) 2 Push Press, 2 Push Jerk, 1 Split Jerk… – E2ndMo2ndM for 10 min (count sets >80% of 1RM Push Press)

Score = Load
*Beginners – 3 Push Press, 3 Push Jerk

then…

2) CrossFit HQ WOD – Saturday 180428

Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row (SUB – 25 SDHP 20kg/13kg)
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise (count a segment as 10 unbroken DU’s).

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row (SUB – 25 SDHP 16kg/10kg)
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

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 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 womens field. 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 going through snatch bar drills!  Drilling is essential for 1stly establishing the correct position, and then 2ndly developing the correct movement. Once the correct movement is achieved, do we then add speed (3rd) and finally load (4th)! 

#virtuosity #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Ring Dips
60 Kipping Ring Dips
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 21-18-15-12-9-6-3:
Toes to Bar
OHS (50kg/33kg)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Bar Dips (Assisted)
60 Parallette Bar Dips
…But EMOM complete 2 Wall Walks (Or scale to 7.62 m Bear Walk – starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 21-18-15-12-9-6-3:
Hanging Knee Raises
OHS (30kg/20kg)

TC = 14 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 womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Thando getting in some “flex-time” while holding an airsquat during a team WOD over the weekend! From left… Sebastian, Cade and Hannah in his team!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #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) Complete the following for Time:
20 Power Snatch (60kg/40kg or 50% 1RM)
15 Power Snatch (75kg/52kg or 60% 1RM)
10 Power Snatch (90kg/63kg or 73% 1RM)
5 Power Snatch (100kg/70kg or 80% 1RM)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 10 Rnds of the following FT:
4 Strict Muscle-ups
6 Burpee BJO (76cm/61cm)
8 KB Clean and Jerk (32kgx1/24kgx1) – 4 each

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) Complete the following for Time:
20 Power Snatch (35kg/20kg or 50% 1RM)
15 Power Snatch (45kg/25kg or 60% 1RM)
10 Power Snatch (55kg/30kg or 73% 1RM)
5 Power Snatch (65kg/35kg or 80% 1RM)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 10 Rnds of the following FT:
4 Strict Pull-ups, 4 Push-ups
6 Burpee KB Jump Overs
8 KB Clean and Jerk (24kgx1/16kgx1) – 4 each

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – From left Jacques, Iain, Coach Deane, Rob, and Donovan on Saturday’s team WOD – Jacques and Rob on toes to bar with the rest on front bridge holds. Team cohesion is critical on these WODs!

#teamwod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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) Complete 5 Rnds of the following (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – HSPU RM

Score = Load (Note Reps on HSPU)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (102kg/67kg)
60-50-40-30-20-10 DU’s

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) Complete 5 Rnds of the following (10 min):
Min 1 – Front Squat 3 (Counts sets >80% 1RM)
Min 2 – Piked Push-ups (61cm/floor)

Score = Load (Note Bands used)

then…

2) Complete the following FT:
6-5-4-3-2-1 Hang Clean (squat) (60kg/40kg)
60-50-40-30-20-10 Single-Unders
NB – Hang Power Clean, Front Squat allowed

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Sam, Jemima and Wilma holding an airsquat as Sue completes fat bar clusters on our Saturday Team WOD!

#AGOQ #mastersathlete #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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 Rope Climbing

Score = For Quality

Then…

2) CrossFit HQ WOD – Thursday 180426

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. (22.5kg) dumbbell
Women: 35-lb. (15kg) dumbbell

TC = 25 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 Rope Climbing
Scale to sitting, clamp and stand; or just clamp

Score = For Quality

Then…

2) CrossFit HQ WOD – Thursday 180426

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. (15kg) dumbbell
Women: 25-lb. (11kg) dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. (9kg) dumbbell
Women: 10-lb. (4.5kg) dumbbell

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 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 womens field. 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 packed “Freedom Day” WOD at CrossFit Algoa! Lots of laughs, fun, fitness, sweating and heavy breathing! Well done ladies and gents!

#freedomdaywod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) In groups of 4 complete the following Chipper FT:
400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar (LITE – Ring Row Hold)

100 TNG Fat Bar Clusters (30kg/20kg) (LITE 20kg/15kg) – no dropping allowed
NB – to work, 3 partners must hold a full depth airsquat (LITE – Half Squat Hold)

100 Toes to Bar (LITE – HKR)
NB – to work, 3 partners must hold a front bridge (LITE – Kneeling Front Bridge Hold)

400 DU (LITE – Single-Unders)
NB – to work, 3 partners must hang from a pull-up bar

Rules:
NB – 2 partners complete half the reps while the other 2 complete the other half
NB – for reps to count the other 2 partners must be completing the stipulated hold

Score = Time

then…

2) In Teams of 4, Climb 2-4-6-8-10 etc, of the following ladder for 8 min:
Tyre Flip (270kg/180kg) – flip in pairs or alone (LITE – 180kg/90kg)
Synchro Burpee Tyre Jump (LITE – synchro burpee step-up) (51cm)
*Synchro starts with everyone lying on the ground together and ends with everyone standing tall together!

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 womens field. 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 have not seen it yet, go see the 2nd episode of the Road to the Games…@tiaclair1 and her toughest competition and fellow Aussie @karawebb1 at games.crossfit.com (Image courtesy of CrossFit, Inc.)

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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 WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 61kg/43kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

Score = Total Reps

EXTRAS

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

LITE WOD

1) Deadlift 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) Complete 3 Rnds of the following (BB 45kg/30kg):

AMRAP 3
12 Deadlifts
9 Hang Power Cleans
6 Push Press
3 Thrusters

then Rest 1 min before the next round!

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Pete on some DB Snatches! Good work Pete!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #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) Complete the following FT:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Pistols

Score = Total Reps
10 m = 1 Rep
65 Reps/Rnd

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
20 Strict C2B Pull-ups (assisted)
20 Strict Pull-ups (assisted)
30 C2B Pull-ups (assisted)
30 Pull-ups (assisted)
…But EMOM complete 2 Wall Walks – (further scaling 7.62 m Bear Walk)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Alternating Lunges

Score = Total Reps
10 m = 1 Rep
65 Reps/Rnd

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa 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 womens field. 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 massive thank you to @reeboksa for our coaches kit out! The best #CrossFit footwear, clothing accessories and gear by far!!!!!! From left Deane, Dave, Grant, Cindy, Iain, Sam and Anje (Absent Eva, Emlyn, Lesley and Jeanine)

#reeboksa #reebok #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower ##bronscor #luke1v37 #alwaysfitleague #eastcapechamps #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) Complete the following EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Ring Dips RM

Score = Load and note total Reps on Ring Dips

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…DU
1-2-3-4-5-6-7-8-9 etc… Burpee M-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (84kg/55kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete the following EMOM for 10 min:
1st min – Squat Clean plus 4 Front Squats (count sets >65% 1RM Front Squat)
2nd min – Strict Assisted Bar Dips RM

Score = Load and note total Reps on Ring Dips
*Power Clean plus 5 Front Squats allowed
**Further scaling for Ring Dips – Parallette Dips

Score = Load

then…

2) Climb the following Ladders for 9 min:
5-10-15-20-25-30-35-40-45 etc…Single-Unders
1-2-3-4-5-6-7-8-9 etc… Burpee Pull-up
2-4-6-8-10-12-14-16-18 etc… Clean (squat) (60kg/43kg)

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

Cool-down/Trigger Ball/Foam Roll/Stretch