Featured Image – Eva on the Age Group Online Qualifyer Workout 3…20 minutes of FUN! Coach Deane judging.

#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) Segment Snatch Deadlift, Hang Snatch, Snatch – EMOM 10 (climb to a max for the day)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
25 Box Jump Overs (61cm/51cm)
12 Hang Snatch (50kg/35kg)

TC = 20 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) Segment Snatch Deadlift, Hang Power Snatch, OHS, Power Snatch, OHS – EMOM 10 (climb to a max for the day)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
25 Box Step Overs (61cm/51cm)
12 Hang Snatch (30kg/20kg)

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 – Great support for Eva and Dave for testing on the Age Group Online Qualifiers this past weekend! A massive thank you goes out to our awesome CrossFit Algoa community for all your support!! Eva and Dave truly appreciate all your support!

#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) Tabata DU’s

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
400m Run
500m Row or 50 SDHP (20kg/13kg)

10 m = 1 rep

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) Tabata DU’s

Score = Total Reps

Then…

2) Complete 5 Rnds of the following FT:
400m Run
500m Row or 50 SDHP (16kg/10kg)

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 – “Redeemed and Dominant – Fittest of Earth 2017″… awesome movie that is available at crossfit.com on the CrossFit Journal (Image Courtesy of CrossFit, Inc.)

#fittestonearth #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) AGE GROUP ONLINE QUALIFYER – WORKOUT 4 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Score = Total Reps

*The official weight is in pounds. For your convenience, the minimum acceptable weights for the barbell in kilograms are 75 kg (165 lb.), 52 kg (115 lb.) and 36 kg (80 lb.).

VARIATIONS
Ages 16-17 and 35-54:
Men snatch 165 lb.
Women snatch 115 lb.

Ages 14-15:
Boys snatch 115 lb.
Girls snatch 80 lb.

Ages 55+:
Men snatch 115 lb.
Women snatch 80 lb.

then…

2) AGE GROUP ONLINE QUALIFYER – WORKOUT 3 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. (15.24m) handstand walk
100 double-unders

Score = Total Reps and Tie Break

Tie Break: The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

The handstand walk area must be divided into 5-ft. segments, visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-ft. (7.62m) walk in one direction and a 25-ft. (7.62m) walk back. Walking more than 25 ft. (7.62m) in one direction without turning around is not allowed.

VARIATIONS
Ages 16-17 and 35-54:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Ages 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Ages 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

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 and Repost from @crossfitgames instagram – “Today, the Update Show crew will preview the upcoming #AGOQ workout announcement live on Facebook and Games.CrossFit.com. Tune in Live, Los Angeles – 5 p.m. PDT, Mexico City – 6 p.m. CDT, São Paulo – 9 p.m. BRT, London – 1 a.m. BST (April 19), Sydney – 10 a.m. AEST (April 19). If you miss it, catch the archive on Facebook or the Games site. There is a direct link on the profile page of this account, in the bio. #CrossFitMasters • #CrossFitTeens 📷 @rxdphotography @metconphotos #CrossFit @trifectasystem” (Image Courtesy of CrossFit, Inc.)

#AGOQ #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) AGE GROUP ONLINE QUALIFIER – WORKOUT 1 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

BB – (61kg/43kg)
15 feet = 4.572m
11 feet (marker 3.352m – you must show control to below this marker before dropping)

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men use 135 lb.
Women use 95 lb.

Ages 14-15:
Boys use 95 lb.
Girls use 65 lb.

Ages 55+:
Men use 95 lb.
Women use 65 lb.

*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 61 kg (135 lb.), 43
kg (95 lb.) and 29 kg (65 lb.)

then…

2) AGE GROUP ONLINE QUALIFIER – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2018)

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (111kg/77kg)

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS
Ages 16-17 and 35-54:
Men clean 245 lb.
Women clean 170 lb.

Ages 14-15:
Boys clean 155 lb.
Girls clean 105 lb.

Ages 55+:
Men perform chin-over-bar pull-ups
and use 155 lb.
Women perform chin-over-bar pull-ups
and use 105 lb.

The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 111 kg (245 lb.), 77
kg (170 lb.), 70 kg (155 lb.) and 47 kg (105 lb.).

EXTRAS

Chat to the Coaches for today!

LITE WOD

1) See above at 55+ years

CrossFit Algoa Further scaling…
Option 1 – Rope Pull-ups with legs (6 reps per ascent)
Option 2 – Rope Pulls from lying to standing (3 reps per ascent)
Option 3 – Rope Rows (6 reps per ascent)

2) See above at 55+ years
CrossFit Algoa Further scaling…
Option 1 – Assisted C2B Pull-ups
Option 2 – Assisted Pull-ups
Option 3 – Ring Rows

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 – Look where the “pot of gains” is at…cool rainbow early on Wednesday morning @crossfitalgoa after a tough morning WOD!

#rainbow #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) Snatch 2 – E2ndMo2ndM for 12 min (count sets >80% 1RM)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
5 Snatches (84kg/55kg or 65% 1RM)
200 m Row or 20 SDHP (20kg/13kg)

TC = 10 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) Snatch 2 – E2ndMo2ndM for 12 min (count sets >80% 1RM)

*Power Snatch, OHS allowed

Score = Load

then…

2) Complete 5 Rnds of the following FT:
5 Snatches (50kg/32kg or 65% 1RM) *Power Snatch, OHS allowed
200 m Row or 20 SDHP (16kg/10kg)

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 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 and Repost from @crossfitgames instagram – @crossfitgames ” @holtekristin, 15th worldwide in the Open: ‘I love this time of the year – planning, prepping and getting ready for Regionals’ #EuropeRegional #CrossFitGames #CrossFit”(Image Courtesy of CrossFit, Inc.)

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit  #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) Front Squat 3 – E2ndMo2ndM 10 min (count sets >80% 1RM)

Score = Load

then…

2) AMRAP the following “Chipper” for 14 min:
100 DU
50 Alternate Jumping Lunges
40 Push-ups
30 OH Walking Lunges – DB or KB (35kgx1/25kgx1)
20 Strict Deficit HSPU (15cm/9cm)
30 OH Walking Lunges – DB or KB (35kgx1/25kgx1)
40 Push-ups
50 Alternate Jumping Lunges
100 DU

Score = Total Reps

EXTRAS

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

LITE WOD

1) Front Squat 3 – E2ndMo2ndM 10 min (count sets >80% 1RM)

Score = Load

then…

2) AMRAP the following “Chipper” for 14 min:
100 Single-Unders
50 Alternate Lunges
40 Push-ups (kneeling)
30 OH Walking Lunges – DB or KB (20kgx1/12kgx1)
20 Piked Push-ups (61cm/floor)
30 OH Walking Lunges – DB or KB (20kgx1/12kgx1)
40 Push-ups (kneeling)
50 Alternate Lunges
100 Singles-Unders

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 – Coach Deane and Coach Eva…smiling after some recovery after a tough met con!

#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 the following FT…
2 Rounds of:
Run 800 m
30 Pull-ups
2 Rounds of:
Run 600 m
20 C2B Pull-ups
2 Rounds of:
Run 400 m
10 Bar Muscle-ups

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following hold times for an overall time:
1 min L-sit
1 min Tuck-sit
1 min Front Bridge
1 min X-bridge (L)
1 min X-Bridge (R)

TC = 12 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 the following FT…
2 Rounds of:
Run 800 m
30 Ring Rows
2 Rounds of:
Run 600 m
20 Pull-ups (Assisted)
2 Rounds of:
Run 400 m
10 C2B Pull-ups (Assisted)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Accumulate the following hold times for an overall time:
1 min Tuck-sit
1 min Tuck-sit (1 foot down or 1 min Front Bridge for further scaling)
1 min Side-bridge (L)
1 min Side-Bridge (R)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa 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 – Eva working on some Deficit Handstand Push-ups….Eva and Dave partake in the Age group Online Qualifyer for their respective Masters divisions of the Reebok CrossFit Games this weekend, from Friday to Monday.

#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)
a) Thruster 3-3-3-3-3

Score = For Max Load

b) Thruster 1 x 10

Score = Load

Then…

2) 10-9-8-7-6-5-4-3-2-1 FT of:
Thruster (43kg/30kg)
Power Snatch (43kg/30kg)

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) Thruster 3-3-3-3-3

Score = For Max Load

b) Thruster 1 x 10

Score = Load

Then…

2) 10-9-8-7-6-5-4-3-2-1 FT of:
Thruster (30kg/20kg)
Power Snatch (30kg/20kg)

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 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 – What is your ORP “Optimal Recovery Position”?…Here Wendy, Peter, Pete and Malikha are found in their “ORP’s” after a tough Met Con yesterday!

#optimalrecoveryposition #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) Power Elizabeth 21-15-9 of:
Power Clean (61kg/43kg) (LITE – 43kg/27kg)
Ring Dips (LITE – assisted Bar Dips)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
6 Muscle-ups (LITE – 6 assisted C2B Pull-ups and 6 assisted bar dips)
9 STOH (70kg/52kg) (LITE – 50kg/35kg)
12 T2B (LITE – HKR)

TC = 15 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!

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 – It’s just one week until the start of the Age Group Online Qualifyer for the 2018 Reebok CrossFit Games…Eva in pictures above, will be trying her best to make it to the Reebok CrossFit Games for a 3rd time!! In pictures above, Eva competing in gymnastics in 1985 and a current picture of her doing some muscle-ups, from a recent post of hers on her instagram account (@evainsa)

#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) Complete the following FT:

50-40-30-20-10 DB Snatch (alt.) (22.5kg/15kg)
20-18-15-12-9 Burpee BJO (61cm/51cm) – New Standard!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 3 km FT

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10m = 1 Rep

EXTRAS

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

LITE WOD

1) Complete the following FT:

50-40-30-20-10 DB Snatch (alt.) (15kg/10kg)
20-18-15-12-9 BB Facing Burpees – Step-over allowed!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 2 km FT

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10m = 1 Rep

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees. Dave represented Africa 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