Featured Image – #18point5 Katrin Davidsdottir vs Annie Thorisdottir vs Sara Sigmundsdottir…catch the live announcement at games.crossfit.com during the early hours of Friday morning.
#intheopen #18point5 #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) 2 Turkish Get-Up’s each side – Climb to a heavy load over 12 minutes (Open athletes climb to a moderate load)

Score = Load

then…

2) AMRAP the following for 12 min with a KB (24kg/16kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) 2 Turkish Get-Up’s each side – Climb to a heavy load over 12 minutes (Open athletes climb to a moderate load)

Score = Load

then…

2) AMRAP the following for 12 min with a KB (16kg/10kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

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@alwaysfitleague.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 – Repost from @crossfitgames… “If you liked Diane, you’ll lover her friends” – A CrossFit Games instagram post with reference to last weeks Open Workout 18.4. The CrossFit Girl WOD’s are benchmark Workouts used to help identify weaknesses in individuals and to ensure programming improves GPP Fitness. Their effects can be brutal to say the least!! (General Physical Preparedness) (Image courtesy of CrossFit, Inc)

#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #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) Snatch (squat) 2 – EMOM 10 (climbing from 60% to 85% of 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following FT: (Open Athletes testing on Friday – 5 Rnds OR 8 min CAP)

7 KB Swings (32kg/24kg)
7 C2B Pull-ups
7 Wall Balls (9.1kg/6.3kg)

TC = 17 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 of (Power Snatch, OHS) – EMOM 10 (climbing from 60% to 85% of 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following FT: (Open Athletes testing on Friday – 5 Rnds OR 8 min CAP)

7 KB Swings (24kg/16kg)
7 Pull-ups (assisted)
7 Wall Balls (6.3kg/4.5kg)

TC = 17 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@alwaysfitleague.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 – Don on the ‘deads’ of 18.4…Judge Eva really encouraging him on the lockout with her posture!

#18point4 #intheopen #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) EMOM complete the following for 10 min:
1st Min – 10 FR Walking Lunges (75kg/50kg or 40% of your 1RM Front Squat)
2nd Min – 12 GHD Sit-ups (Class Sub – weighted sit-ups 20kg/10kg)

Score = Reps completed out of 110

Then…

2) Complete the following Sprint Chipper FT:
400 m Run
30 Ring Dips
20 Hang Power Snatch (52kg/36kg)

TC = 7 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) EMOM complete the following for 10 min:
1st Min – 10 FR Walking Lunges (45kg/25kg or 40% of your 1RM Front Squat)
2nd Min – 12 Sit-ups

Score = Reps completed out of 110

Then…

2) Complete the following Sprint Chipper FT:
400 m Run
30 Bar Dips (Assisted)
20 Hang Power Snatch (35kg/22kg)

TC = 7 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@alwaysfitleague.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 – All the action at our “Friday Night Lights” for Open Workout 18.4…well done to all of you who have completed 18.4!!!

#intheopen #18point3 #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) For those who have not tested Open Workout 18.4…complete today!

OR

1)
a) Practice Kipping Pull-ups

Score = Quality

then…

2) AMRAP the following for 12 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) For those who have not tested Open Workout 18.4…complete today!

OR

1)
a) Practice Assisted Kipping Pull-ups OR Kipping Ring Rows

Score = Quality

then…

2) AMRAP the following for 12 min:
15 Thrusters (30kg/20kg)
15 Pull-ups (assisted)

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@alwaysfitleague.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 – Roxy on Open Workout 18.4, while Coach Deane judges!

#18point4 #intheopen #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 and LITE WOD’S

Open Workout 18.4

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.4

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,
then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups,
then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl

OR if you have completed Open Workout 18.4…

2) Complete 3 Rnds of the following FT:
25 Thrusters (45kg/30kg) LITE (30kg/20kg)
25 C2B Pull-ups LITE (assisted PU)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Complete 2 Rnds of the following:

AMRAP 5:
10 Burpee Box Jump Over (61cm/51cm) LITE (BBF Burpees)
10 Airbike (cal)
Rest 2 min

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@alwaysfitleague.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 – #18point4 is here! Catch all the action at games.crossfit.com #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

Open Workout 18.4

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.4

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Score = Time/TC plus 1 sec/rep missed

VARIATIONS

Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,
then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups,
then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl

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@alwaysfitleague.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 – #18point4 Bjorgvin Karl Gudmundsson vs Scott Panchik (March 15)…catch all the live action at games.crossfit.com (Image courtesy of CrossFit, Inc.)

#18point4 #intheopen #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) Clean (squat) and Jerk (split) 2-2-2-2-2-2 (Count sets >75% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (24kg/16kg)
10 T2B
10 SDHP – with KB (24kg/16kg)
10 KB Facing Burpees – New Open Standard
10 Goblet Squats (24kg/16kg)

(Open athletes 2 Rnds or 5 min Cap Time)

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) Clean (power clean, front squat allowed) and Jerk (push) 2-2-2-2-2-2 (Count sets >75% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 15 min: (Open athletes only complete 2 Rnds or 5 min cap):
10 KB Swings (16kg/12kg)
10 Hanging Knee Raises
10 SDHP – with KB (16kg/12kg)
10 KB Facing Burpees (step over)
10 Goblet Squats (16kg/12kg)

(Open athletes 2 Rnds or 5 min Cap Time)

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@alwaysfitleague.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 – Anje hitting kipping muscle-ups, and in doubles too, for the first time on Open Workout 18.3! Excellent work Anje and also to everyone who completed this tough WOD!

#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #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 the following ladder of 2-4-6-8-10-12 etc.. for 7 minutes:
Pistols (alternating)
STOH (70kg/52kg)

Score = Total Reps

then…

2) AMRAP the following for 12 minutes:

200 m Run
15 Box Jumps (61cm/51cm)
10 Power Snatches (52kg/35kg)

Score = Total reps

EXTRAS

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

LITE WOD

1) AMRAP the following ladder of 2-4-6-8-10-12 etc.. for 7 minutes:
Lunges (alternating)
STOH (45kg/25kg)

Score = Total Reps

then…

2) AMRAP the following for 12 minutes:

200 m Run
15 Step Ups (61cm/51cm)
10 Power Snatches (35kg/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@alwaysfitleague.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 – #18point3 is in the bag! A massive congratulations to everyone! A great test of your fitness…so well done to everyone who stepped out of their comfort zone and ventured abit more into the “unknown” making it now abit more “known” for you! With CrossFit it prepares you for the “unknown and the unknowable”…so the greater your fitness, and skill level, the more prepared you will be! In shot, from left, Coach Dave (CrossFit Irongate), Iain, Jason and Coach Deane after Iain and Jason pushed some boundaries on completing 18.3!

#intheopen #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) Every 90 sec for 15 minutes complete the following:
1st 90 sec – Front Squat 3 (count sets >80% 1RM)
2nd 90 sec – HS Walking (m)

Score = Load (note total distance walked)

Then…

2) Climb the following ladder for 12 min of 3-6-9-12-15-18…etc.:
Clusters (squat clean thrusters) (45kg/30kg)
C2B Pull-ups
HS Walk (m)
*1m = 1 rep

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Every 90 sec for 15 minutes complete the following:
1st 90 sec – Front Squat 3 (count sets >80% 1RM)
2nd 90 sec – Wall Walks (full = 7,5m and half = 3,25m)

Score = Load (note total distance walked)

Then…

2) Climb the following ladder for 12 min of 3-6-9-12-15-18…etc.:
Clusters (squat clean thrusters) (30kg/20kg)
Pull-ups (assisted)
Wall Walk 1-1-2-2-3-3-4-4-5-5 etc…or Bear Walk (m)
*1m = 1 rep

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@alwaysfitleague.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 – Hannah taking a momentary rest on Open Workout 18.3! This Open Workout has pushed many of our members to learn new skills and go for those long awaited PB’s, from Double-Unders, to heavy overhead squats through to ring muscle-ups! Open Workouts always bring out the best in you! We are proud of you all!

#intheopen #18point3 #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

Final Testing of Open Workout 18.3 takes place today, for everyone else…

1)
a) EMOM 12:
Odd min – 10 BB Facing Burpees
Even Min – Snatches (any), climbing to a max – Complete the following reps in the respective minutes (5,5,3,3,1,1,1)

Score = Load (max), note burpees completed out of 60

then…

2) AMRAP the following for 18 min:
600 m Run
21 BB Facing Burpees (2 feet mvt and jumping)
18 Power Snatch (35kg/25kg)
15 Box Jump Overs (61cm/51cm)
12 T2B
9 Strict HSPU
6 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

Final Testing of Open Workout 18.3 takes place today, for everyone else…

1)
a) EMOM 12:
Odd min – 7 Burpees
Even Min – Snatches (any), climbing to a max – Complete the following reps in the respective minutes (5,5,3,3,1,1,1)

Score = Load (max)

then…

2) AMRAP the following for 18 min:
600 m Run
21 Burpees
18 Power Snatch (25kg/15kg)
15 Box Step Overs (61cm/51cm)
12 Hanging Knee Raises
9 Piked Push-ups (61cm/floor)
6 Pull-ups (assisted)
6 Push-ups (toes)

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

Cool-down/Trigger Ball/Foam Roll/Stretch