Featured Image – Best of luck to Dave, Cindy, Yolandi, Willie and Iain and their families who will be heading to Cape Town this weekend for FiCT! Enjoy! Follow all the action at: http://www.fittestincapetown.co.za/ and on their facebook page at: https://www.facebook.com/Fittest-in-Cape-Town-116034931792153/

#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 WOD

1) Complete the following EMOM for 12 min:
1 Segment Snatch (3 position), 2 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (25kg/15kg)
50 Cal Airbike Or 500 m Run
40 T2B
30 Deficit HSPU (7cm/3cm)
20 Burpee Box Jump Overs (61cm/51cm)

TC = 18 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 EMOM for 12 min:
1 Segment Power Snatch (3 position), 3 OHS

Score = Max Load

then…

2) Complete the following FT:
60 DB Snatch (Alt.) (15kg/10kg)
40 Cal Airbike Or 400 m Run
40 Hanging Knee Raises
30 Piked Push-ups (61cm/floor)
20 Burpee Over the DB

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 – Iain hitting some prehab work…hip thrusters – great accessory work for the posterior chain!  
#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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ – 180120

3 rounds for time of:
21-cal. Row OR CFA Sub 25 SDHP (20kg/13kg)
12 handstand push-ups
3 rope climbs, 15-ft. (4.57m) rope

TC = 12 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) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

then…

2) CrossFit HQ Scaled WOD – 180120

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row OR CFA Sub 25 SDHP (20kg/13kg)
9 handstand push-ups
2 rope climbs, 15-ft. (4.57m) rope

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
3 rounds for time of:
15-cal. row OR CFA Sub 15 SDHP (16kg/10kg)
12 push-ups
3 rope climbs, lying to standing

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@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 CrossFit Games Open starts on 22 February 2018! Today we complete Open Workout 18.zero, a WOD to practice for this years Open! Grab your friends at the Box and sign-up for this fun, community event! This competition is for all…from the least fit to the most fit, from the newest member to the oldest! To register go to…https://games.crossfit.com/

#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) CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

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

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

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

Score = Load

EXTRAS WOD

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

LITE WOD

CrossFit HQ – 180119

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

See below for scaling options…

Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. (15kg) dumbbell
Women: 20-lb. (9kg) dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. (9kg) dumbbell
Women: 10-lb. (5kg) dumbbell

then…

2)
a) Push Press 3-3-3-3-3 (count sets > 80% 1RM)

Score = Load

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

Score = Load

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 – Bob cleaning a 60kg Sandbag in Saturday’s Team WOD of Men vs Women, with Kuno, Prabshan, Richard and Rob in support!
#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 Pull-up’s

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 DU
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (9.1kg/6.3kg)

**10m = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Assisted Kipping Pull-up’s (Or Kipping Ring Rows)

Score = For Quality

then…

2) AMRAP the following for 22 min:
50 Single-Unders
Run 400 m
*After every 3rd round (i.e. end of 3, 6, 9, 12 etc) complete 30 Wall Balls (6.3kg/4.5kg)

** 10m = 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 – Rob getting in some mobility on the foam roller!! #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) CrossFit HQ WOD – 180115

For time:
10 muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row (Sub – 100 SDHP 20kg/13kg)
25 thrusters
10 assisted muscle-ups

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row (Sub – 75 SDHP 16kg/10kg)
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb. (20kg)
Women: 35 lb. (15kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) In Teams of 6 AMRAP 10 – Tyre Flips (270kg/180kg) – back and forth (LITE – 180kg/90kg)

Rules:
Athletes rotate on every flip
If you are not able to flip, complete 2 burpees as a penalty

RX – Flip alone (270kg/180kg)
LITE – 2 flip Rx loading
Scaled – (Flip alone 180kg/90kg)

Score = Total Reps per 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

Featured Image – Rochelle flying on some Double Under’s!! #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:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

b) L-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

c) HS Walk for Max Distance (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt

Score = Distance (m)

then…

2) Complete the following for time:
50 Pull-ups
75 Push-ups
150 Airsquats

NB – AFL Competitors use a weight vest (9.1kg/6.3kg)

Intermediate – Body weight only

TC = 20 min

Score = Time/TC Plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Complete the following:

a) Find a Max Vertical Jump (take 5 attempts to find a max height)
*Record Max Hold in 1 attempt

Score = Height (cm)

b) Tuck-Sit – Max Hold time (3 attempts resting precisely 1 min)
*Record Max Hold in 1 attempt

Score = Total Time

c) Wall Walk for Max Reps – no stopping allowed! (3 attempts resting precisely 1 min)
*Record Max Distance in 1 attempt (1 = 10 Yards = 9.14m)
**Further scaling – Weight transfers

Score = Distance (m)

then…

2) Complete the following for time:
50 Pull-ups (Assisted)
75 Push-ups (Women kneeling)
150 Airsquats

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 –  Anje in her ORP “Optimal Recovery Position” after some tough sled work!
#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) Split Jerk (from rack) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Complete the following down and back Sprint Chipper FT:
100 DU
15 DB Push Jerk (45kgx1/30kgx1)
15 DB Snatch (alt.) (45kgx1/30kgx1)
100 DU
NB – Push Jerk & Snatch (8 on 1 side and 7 on other)

TC = 6 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) Split Jerk (from rack) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load

then…

2) Complete the following down and back Sprint Chipper FT:
100 DU
15 DB Push Jerk (25kgx1/15kgx1)
15 DB Snatch (alt.) (25kgx1/15kgx1)
100 DU
NB – Push Jerk & Snatch (8 on 1 side and 7 on other)

TC = 6 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 – Big Mike and Eva Senior, our tallest and shortest adult members!! Ever think that you are not the right person to CrossFit, that it will be too hard for you? Our members come in all shapes, sizes and fitness levels, yet they all share the same drive in wanting to “improve” themselves. Some want to lose body fat, some want to get fitter, some want to be able to play sport with their kids etc etc…all our members are on a fun journey of regular CrossFit training to improve their needs, to improve themselves as people, whilst having loads of fun! Why not come try out our free Introductory Classes to see what we are all about at CrossFit Algoa? 

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).

#funtimes #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #eastcapechamps  #alwaysfitlague #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) CrossFit HQ WOD – 180110

Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Men: 95 lb. (43kg)
Women: 75 lb. (34kg)

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (9.1kg/6.3kg)
Even Min – BB Facing Burpees

Score = Total Reps

EXTRAS

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

LITE WOD

1) Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. (4.57m) rope

Score = Total Reps

See Scaling Options below…
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. (3.65m) rope

Men: 75 lb. (34kg) Women: 55 lb. (25kg)

Score = Total Reps

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing

Men: 45 lb. (20kg)
Women: 35 lb. (15kg

Score = Total Reps

then…precisely 3 min later…

2) EMOM for 14 minutes (7 Rnds), complete as many reps as possible of:
Odd min – Wall Balls (6.3kg/9.1kg)
Even Min – BB Facing Burpees (empty bar)

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 – Some of our Young Men, and good friends, at CrossFit Algoa…Seth, Sebas, Nathan, Josh, Cade, Darshan and Thando!

#funtimes #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Complete 5 Rounds FT of:
55 DU
400m Run
25 C2B Pullups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5

Score = Max Load

EXTRAS WOD

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

LITE WOD

1) Complete 5 Rounds FT of:
40 SU
300m Run
20 Pullups (Assisted)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5
*Power Clean and Front Squat allowed!

Score = Max Load

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