Featured Image – Damian and Roxy on Open Workout 11.4…our competitors getting in some Open specific training! Sign-up for the Open at games.crossfit.com
#intheopen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

b) Strict Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

then…

2) Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55kg/40kg)
10 Muscle-ups

Includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (50kg/35kg)
10 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Push Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

b) Strict Press 3-3-3-3-3 (count sets >80% 1RM)

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant – Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (30kg/20kg)
10 Pull-ups (assisted) and 10 Push-ups

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 Deane putting the class through some Oly Drills before yesterday’s “FUN” Wod!

#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 Double Unders
* If you are proficient at DU’s then practice Triple Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Double-Unders
5 Bar Muscle-ups
10 C2B Pull-ups
15 Pull-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Practice Single Unders
* If you are proficient at SU’s then practice Double Unders

Score = For Quality

Then…

2) AMRAP the following for 12 minutes:
150 m Run
100 Single-Unders
50 Single-Unders
5 C2B Pull-ups (C2B assisted)
10 Push-ups (toes/kneeling)
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 – Spot the flying Wall Ball… “Machine infused Karen” Event simulation from this years FiCT, that took place last weekend!
#FiCT2018 #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) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (61kg/43kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (61kg/43kg)
1 min Rest
30 Clusters FT (61kg/43kg)

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) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (40kg/25kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (40kg/25kg)
1 min Rest
30 Clusters FT (40kg/25kg)

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 – In the center, Storm and Andy visiting us while on holiday from their yacht work! Thank you for visiting our Box Storm and Andy! Best of luck for your Kilimanjaro expedition next week!

#kilimanjaro #fict2018 #fittestincapetown #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

1) FiCT 2018 “Machine Infused Karen” – FT:

150 cal Airbike
150 Long Wall Balls Over Box (in same gender pairs 9.1kg/4,5kg) 5 m (LITE – 6.3kg/4.5kg)
75 Burpee Box Jump Over (61cm/51cm) – long ways jump over (76cm) (LITE – Burpee Step Over)
(5 reps per person on Burpee BJO, then swop)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

Then…

2) Complete the following FT:

50 Deadlifts (80kg/56kg)
50 Back Squats (80kg/56kg)
LITE (56kg/36kg)

Score = Time

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 – Jay, Willie and Jemima on the 1 mile Wall Ball run of the FiCT’s 2018 modified “Sprint Murph” done at our Box this week! #herowod #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) FiCT 2018 – “The Fri…nal Countdown”

FT:
Run 20 m
30 Cal Ski Erg
3-2-1 of:
Rope Climb (starting in a L-sit/starting in a tuck hang)
Hang Squat Clean
Front squat
Thruster
Then …
Run 20 m
(Bb – 80kg/56kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep

Then…

2a) Practice DU’s

2b) Tabata DU’s

Score = Total Reps

2c) Tabata 5 m shuttle Run

Score = Total Distance

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE Variant of FiCT 2018 – “The Fri…nal Countdown”

FT:
Run 20 m
30 Cal Ski Erg
Then the following 3 Rnds of:
9-6-3 Rope Pulls Lying to standing
3-2-1 Hang Squat Clean
3-2-1 Front squat
3-2-1 Thruster
Then …
Run 20 m
(Bb – 56kg/35kg)

TC = 6 min

Score = Time/TC plus 1 sec/rep

Then…

2a) Practice Single-Unders

2b) Tabata Single- Unders

Score = Total Reps

2c) Tabata 5 m shuttle Run

Score = Total Distance

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 – Before pics of yesterday’s Sprint Murph! #fict2018 #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

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (36kgx1/21kgx1)
20 D-ball (50kg/30kg) (CFA – or Sandbag Cleans)
15 Muscle-ups (Ladies 10)

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

FiCT 2018 Event 4 “The Spotlight”

1 RM Snatch (Power Snatch allowed)
*adjusted for class… take 15 min to work up to a max for the day

Score = Max Load

then…

2) CrossFit Algoa’s LITE Variant of FiCT 2018 – Event 6 “Big Kahunas”:

Complete the following FT:
25 m OH walking Lunge (20kgx1/12kgx1)
20 D-ball (30kg/20kg) (CFA – or Sandbag Cleans)
15 Pull-ups (assisted)
15 Jumping Dips

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@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 – Reminder to Register for the Open of the 2018 CrossFit Games..D-Day is coming! Visit www.games.crossfit.com for more details! Impressive artwork by Anje Adams!

#InTheOpen #CrossFitOpen #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #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) FiCT 2018 – Event 5 “Sprint Murph”

For Time:
1 mile Run (1609m) with Wall Ball carry (9.1kg/6.3kg)
5 RFT:
10 C2B Pull-ups
20 Push-ups (hand release)
30 Airsquats
1 mile Run (1609m)

TC = 40 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

FiCT 2018 – Event 5 “Sprint Murph”

For Time:
1.2 km Run with Wall Ball carry (6.3kg/4.5kg)
5 RFT:
10 Pull-ups (assisted)
20 Push-ups (hand release) – kneeling
30 Airsquats
1 km Run (1609m)

TC = 40 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 – FiCT 2018 “Sprint Murph” start…a slight twist of carrying a wall ball for the 1st Mile Run!

#fittestincapetown #fict2018 #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) FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 100m HS Walk

6-9 min: 400m Bear Hug Walk (50kg/30kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

L-sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (32kg/. 24kg)

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!

LITE WOD

1) CrossFit Algoa’s LITE Variant FiCT 2018 Event 2 – “Trackletics”:

0-3 min: 400m Run

3-6 min: 13 Wall Walks (Scaling – 100m Bear Crawl)

6-9 min: 400m Bear Hug Walk (30kg/20kg)
*ball must be above belly-button but below collar bone

Score = Time

Score = Time/TC plus 1 sec/rep missed

Score = Time/TC plus 1 sec/rep missed (50m = 1 rep)

Then…

2) Complete the following FT:

Tuck Sit – accumulate 3 minutes

50 Turkish Get-up Sit-ups (24kg/16kg)

TC = 15 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 – We had a fun Beach WOD with the CRC Church ladies volunteers this past Saturday! Well done to all the participants!
#corporatehealthandwellness #teamwork #crcportelizabeth #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 Kipping Dips (bar/ring)

Score = For Quality

then…

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (24kg/16kg) – 1 arm
25 KB Snatch (hang) (24kg/16kg) – other arm
50 KB Swings (24kg/16kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (20kg/13kg)

TC = 22 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 Assisted Bar Dips

Score = For Quality

then…

2) FiCT 2018 – Individual Event 1 (The Deep Blue Sea)

Complete the following FT:
25 KB Snatch (hang) (16kg/12kg) – 1 arm
25 KB Snatch (hang) (16kg/12kg) – other arm
50 KB Swings (16kg/12kg)
350m Standup Paddle Board (SUP) – allowed to kneel but must stand for last (150m)
100m Run

NB – CrossFit Algoa class sub for SUP – 2 km row or 200 SDHP (16kg/10kg)

TC = 22 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 – From left Dave, Roman and AJ at Fittest in Cape Town (FiCT) 2018 on the event “The Trap” (Photo credit Iain Maughan-Brown).

#fittestincapetown #fict2018 #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

1) If you missed Friday’s WOD…complete:

a) AMRAP the following over 12 minutes (BB – 60kg/43kg) (LITE – BB – 40kg/25kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

if you completed this yesterday, then complete the following…

b) Complete 3 Rnds for Max Reps of:
AMRAP 1 – L-sit (accumulate seconds of holding) (LITE – Tuck Sit)
AMRAP 1 – T2B (LITE – HKR)
AMRAP 1 – C2B Pull-ups (LITE – Assisted PU’s)
AMRAP 1 – Pistols (alt.) (LITE – Lunges)

Score = Total Reps

then…

2) In Teams of 6 AMRAP the following for 12 minutes:
Athlete 1 – completes 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups
Athlete 2 – can start on the same sequence as soon as Athlete 1 moves off the 1st Box
Athlete 3-6 follow the lead
Athlete 1 then returns completing 2 Burpee BJO’s (61cm/51cm) and then 5 Airsquats and 5 Push-ups

NB LITE – BB Facing Burpees, 5 Airsquat and 5 Kneeling Pushups

Score = Total Reps (Team)

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