Featured Image – #18point3 is here! Go see the Open Workout and Announcement at games.crossfit.com

#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 WODS

Open Workout 18.3

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.3

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

Time cap: 14 minutes

Score = Time OR Time plus 1 sec/rep missed
(NOTE – Tie-break time of the last DU’s completed)

VARIATIONS

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

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 – What will Open Workout 18.3 be? Dave Castro’s tip reposted by @crossfitgames (on Instagram) is our featured image for today. Remember to catch the live announcement during the early hours of Friday morning, or watch the recorded footage at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

#intheopen #18point3 #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) Power Snatch, Snatch 2-2-2-2-2-2 (Count sets >80% 1RM PS)
Open Athletes 2-2-2-2 (70% 1RM PS)

Score = Load

then…

2) AMRAP the following for 9 min: (Open athletes only 3 Rnds):
10 Pull-ups
5 Worm Walks
10 Wall Balls (9.1kg/6.3kg)

(Open athletes 3 Rnds or Cap Time at 5 min)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Power Snatch, Power Snatch & OHS 2-2-2-2-2-2 (Count sets >80% 1RM PS)
Open Athletes 2-2-2-2 (70% 1RM PS)

Score = Load

then…

2) AMRAP the following for 9 min: (Open athletes only 3 Rnds):
10 Pull-ups (assisted)
5 Worm Walks
10 Wall Balls (6.3kg/4.5kg)

(Open athletes 3 Rnds or Cap Time at 5 min)

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 – The Live Announcement for #18point3 … Kyle Kasperbauer vs Neil Maddox (Men 40-45 yrs) takes place during the early hours of Friday morning (March 8) (Featured 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) CrossFit HQ WOD – 180208 (Compare to 150331)

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. (124kg) deadlift, 115-lb. (52kg) push press
Women: 185-lb. (84kg) deadlift, 75-lb. (34kg) push press

Score = Total Reps

then…

2) CrossFit HQ WOD – 180207 (Compare to 170112)

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 60-lb. (27kg) dumbbell
Women: 40-lb. (18kg) dumbbell

Score = Total reps

then…

3) For Quality:
30 Push-ups and 30 Horizontal Ring Rows

Score = Not Measured

EXTRAS

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

LITE WOD

1) Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 185-lb. (84kg) deadlift, 85-lb. (38kg) push press
Women: 125-lb. (56kg) deadlift, 55-lb. (25kg) push press

Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 115-lb. (52kg) deadlift, 45-lb. (20kg) push press
Women: 75-lb. (34kg) deadlift, 35-lb. (15kg) push press

Score = Total Reps

2) Scaling
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Men: 45-lb. dumbbell (20kg)
Women: 30-lb. dumbbell (13kg)

Beginner Option
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

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

Score = Total Reps

then…

3) For Quality:
30 Push-ups (toes/kneeling) and 30 Ring Rows (2 feet forward/1 foot forward)

Score = Not Measured

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 – Mariza and Marco, while Marco apprehensively awaits for his turn on Open Workout 18.2!! A big congratulations to everyone who completed Open Workout 18.2 and 18.2a!

#intheopen #18point2 #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) AMRAP the following for 12 min (4 Rnds):
Min 1 – Shuttle Run (7.5m/length)
Min 2 – Pull-up’s
Min 3 – HSPU’s

Score = Total Reps
NB 1 x 7.5m = 1 rep

Then…

2) CrossFit HQ WOD – 180227

For time:
Row 2,000 meters Or Sub 200 SDHP (20kg/13kg)
100 wall-ball shots
20 muscle-ups

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

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) AMRAP the following for 12 min (4 Rnds):
Min 1 – Shuttle Run (7.5m/length)
Min 2 – Pull-up’s (assisted)
Min 3 – Piked Push-ups (Intermediate – elastic Jacket HSPU)

Score = Total Reps
NB 1 x 7.5m = 1 rep

Then…

2) CrossFit HQ WOD – 180227

Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters Or Sub 200 SDHP (16kg/10kg)
75 wall-ball shots
10 muscle-ups

Men: 14-lb. (6.3kg) ball
Women: 10-lb. (4.5kg) ball

Beginner Option
For time:
Row 1,500 meters Or Sub 150 SDHP (16kg/10kg)
50 wall-ball shots
20 ring rows

Men: 10-lb. (4.5kg) ball
Women: 6-lb. (3kg) ball

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Ashlynne on Open Workout 18.2…while Intern Coach, Grant, Judges….great work to all who have completed 18.2 and 18.2a thus far!! It is SPICY!!!

#intheopen #18point2 #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) EMOM 10 – 1 Clean, 1 Front Squat (climb to a max day)

Score = Load

b) Front Squat 2 x 10 (from floor, max day)

Score = Load

then…

2) AMRAP the following for 8 minutes:
Bear Complex (70kg/49kg)

*Bear Complex – Power clean, Front Squat, Push Press to Rear Rack, Back Squat, Push Press from Rear Rack (5 reps per complex)
**Faster version allowed – Squat Clean Thrust (cluster), to Rear Rack, Back Rack Thruster (also counts as 5 reps per complex)

Score = Total Reps (5 reps/complex)

EXTRAS

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

LITE WOD

1)
a) EMOM 10 – 1 Power Clean, 2 Front Squat (climb to a max day)

Score = Load

b) Front Squat 2 x 10 (from floor, max day)

Score = Load

then…

2) AMRAP the following for 8 minutes:
Bear Complex (45kg/30kg)

*Bear Complex – Power clean, Front Squat, Push Press to Rear Rack, Back Squat, Push Press from Rear Rack (5 reps per complex)
**Faster version allowed – Squat Clean Thrust (cluster), to Rear Rack, Back Rack Thruster (also counts as 5 reps per complex)

Score = Total Reps (5 reps/complex)

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 on Open Workout 18.1a, cleaning 70kg…with Coach Dave from CrossFit Irongate judging!

#intheopen #18point2 #crossfitirongate #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 18.2

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.2

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for
Workout 18.2a does include a tiebreak. In the case where two
athletes clean the same amount on 18.2a, their times on 18.2
will serve as the tiebreak, and the athlete with the faster time on
18.2 will be ranked higher on 18.2a. Ties will not be broken for
athletes who did not complete a lift.

For the Rest who have completed 18.2 do the following…

a) AMRAP the following for 14 minutes:
6 Muscle-ups (LITE – 6 assisted C2B PU and 6 assisted Dips)
12 Deadlifts (110kg/77kg) (LITE – 70kg/50kg)
24 Wall Balls (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)

Score = Total Reps

then…

b) Complete the following FT:
30 Strict Press (43kg/29kg) (LITE – 25kg/17kg)
30 Push Press (52kg/34kg) (LITE – 35kg/25kg)
30 Push Jerk (61kg/41kg) (LITE – 45kg/30kg)

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!

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 – The 18.2 announcement Winners! #intheopen #18point2 #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 18.2

Go view the announcment at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.2

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a. If 18.2 is performed
scaled, 18.2a will also be scored as scaled and will rank below
anyone who did not scale 18.2.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells,
stepping burpees allowed
Girls use 10-lb. dumbbells,
stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell,
stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell,
stepping burpees allowed

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for
Workout 18.2a does include a tiebreak. In the case where two
athletes clean the same amount on 18.2a, their times on 18.2
will serve as the tiebreak, and the athlete with the faster time on
18.2 will be ranked higher on 18.2a. Ties will not be broken for
athletes who did not complete a lift.

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 – Open Workout 18.2 (Noah Ohlson vs Patrick Vellner) of the Reebok CrossFit Games happens during the early hours of tomorrow morning! Catch all the action at games.crossfit.com.

#intheopen #18point2 #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) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (20kg/13kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s
10 Pull-up’s
20 DU

TC = 15 (Open athletes 6 min TC)

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 (squat) and Jerk (split) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (16kg/10kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s (kneeling)
10 Pull-up’s (assisted)
20 Singles

TC = 15 (Open athletes 6 min TC)

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 – A summary of the Open Athletes…#18point1 Sam Briggs vs Kristen Holte (Feb 22), #18point2 Patrick Vellner vs Noah Ohlsen (March 1), #18point3 Kyle Kasperbauer vs Neil Maddox (Men 40-45 yrs) (March 8), #18point4 Bjorgvin Karl Gudmundsson vs Scott Panchik (March 15), #18point5 Annie Thorisdottir vs Sara Sigmundsdottir vs Katrin Tanja Davidsdottir (March 22). For all the details go to games.crossfit.com (Image courtesy of CrossFit, Inc.)

#intheopen #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) Practice HS Walking

Score = Max Distance

2) C2B Pull-ups RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Load

then…

3) AMRAP the following for 12 minutes:

10 m HS Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (35kg/25kg)
20 Pistols (Alternating)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Handstands at Wall

Score = For Quality

2) C2B Pull-ups (assisted) RM-RM-RM (Open Athletes 70% of RM x 2)

Score = Total Reps

then…

3) AMRAP the following for 12 minutes:

2 Wall Walks OR Scale to 10m Bear Walk (2 x 5 m of which each 2.5 m must be unbroken)
15 Power Snatch (25kg/15kg)
20 Lunges (Alternating)

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 – Coach Cindy on Open Workout 18.1 – a Big Congratulations to all who completed Open Workout 18.1…the coaching staff are proud of you all!!!!!!

#intheopen #18pt1 #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) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (100kg/70kg)
100-100-100 DU’s

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (100kg/70kg)
Dips

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

EXTRAS WOD

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

LITE WOD

1)
a) Back Squat 3-3-3 (count sets >85% 1RM, go for max)

Score = Load

b) Front Squat 3-3-3 (count sets >80% 1RM, go for max)

Score = Load

Then…

2)
a) Complete the following FT:
9-6-3 Front Squat (70kg/40kg)
100-100-100 Single-Unders

TC = 6 min

1 min rest, straight into…

b) Complete 21-15-9 of the following FT:
Deadlifts (70kg/40kg)
Dips (assisted)

TC = 6 min

Score = Time/Time Cap plus 1 sec/rep missed (ON BOTH WORKOUTS!!)

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