Featured Image – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.

#herowod #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) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) Complete the Hero WOD “DT” (BB – 70kg/52kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 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) Find a max load on 1 Rnd of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Jerks (any)

*No dropping of the bar allowed until the last rep is completed!

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT – Complete the Hero WOD “DT” (BB – 52kg/36kg):

5 RFT of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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 – The New #nano8 flexweave from @reeboksa is here!!

#reeboksa #nano8 #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 a Mixed Tabata (12 min) of the following:
1st 20 sec – C2B Pull-ups
2nd 20 sec – Burpee BJO (61cm/51cm)
3rd 20 sec – T2B

Score = Total Reps

then…

2) Complete 10 RFT of:
50 DU
200 m Run

TC = 15 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 a Mixed Tabata (12 min) of the following:
1st 20 sec – Pull-ups (assisted)
2nd 20 sec – Burpee BSO (61cm/51cm)
3rd 20 sec – HKR

Score = Total Reps

then…

2) Complete 10 RFT of:
50 Single-Unders
150 m Run

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 –  From left Anneke, Jemima and Jay helping each other through the WOD (workout of the day)! Fun times!

#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) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 BB Facing Burpees

Score = Load (note reps achieved on BB Facing Burpees – out of 70)

then…

2) AMRAP 14 min
15 Ring Dips
20 Box Jump Overs (61cm/51cm)
15 Power Snatch (35kg/25kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) EMOM 14:
1st Min – 5 TNG Power Snatch (65% 1RM PS)
2nd Min – 10 Burpees

Score = Load (note reps achieved on Burpees – out of 70)

then…

2) AMRAP 14 min
15 Bar Dips (assisted)
20 Box Step Overs (61cm/51cm)
15 Power Snatch (25kg/15kg)

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 – Monday’s class getting mobile for the WOD!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #eastcapechamps #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) CrossFit OPEN Workout 17.2

WORKOUT 17.2 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in
12 minutes of:

2 rounds of:
50-ft. (15.24m) weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft.  (15.24m) weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

Score = Total Reps

then…

2) Leaving E2ndMon2ndM RM Strict HSPU for 10 minutes (5 sets)

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit OPEN Workout 17.2

Scaled – WORKOUT 17.2
Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (15.24m) weighted walking lunge
*16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

Tie-break – At the end of each round (after the eighth power clean), time should be
marked.

(Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

then…

2) Leaving E2ndMon2ndM RM Piked Push-ups (51cm/floor) for 10 minutes (5 sets)

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 – The beautiful view at last year’s Fittest in Cape Town! Nutritech was there in full support as per usual! We are looking forward to this years FiCT from 1 – 3 January 2018.

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

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

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

RX’ED WOD

1) Complete the following FT:
6-5-4-3-2-1 Thruster (85kg/60kg or 68% 1RM)
100 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed
then…

2) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

EXTRAS WOD

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

LITE WOD

1) Complete the following FT:
6-5-4-3-2-1 Thruster (50kg/32kg or 68% 1RM)
100 m Run

TC = 5 min

Score = Time/TC plus 1 sec/rep missed
then…

2) Front Squat 5-5-5-5-5 (70% 1RM)

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

Featured Image – Best of luck to Tim who moved down to Cape Town this past weekend! We wish you well for your next adventure in life! In picture Tim, during the Hero Wod “The Lyon” on Saturday! We will miss you Timo!

#herowod #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 for 12 min:
1st Min – 5 Strict Pull-ups (load as needed)
2nd Min – 5 Strict Deficit HSPU (choose appropriate depth)

Score = Reps achieved out of 60

then…

2) CrossFit HQ’s WOD – 180104

For time:
10 single-leg squats, alternating
10-yard (9.14m) handstand walk
20 single-leg squats, alternating
20-yard (18.28m) handstand walk
30 single-leg squats, alternating
30-yard (27.42m) handstand walk
40 single-leg squats, alternating
40-yard (36.56m) handstand walk

TC = 16 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) EMOM for 12 min:
1st Min – 5 Strict Pull-ups (Assisted)
2nd Min – 5 Piked Deficit Push-ups (61cm/51cm) *Choose appropriate depth

Score = Reps achieved out of 60

then…

2) CrossFit HQ WOD – 180104
Scaled Versions:

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard (9.14m) bear crawl
20 box step-ups, alternating
20-yard (18.28m) bear crawl
30 box step-ups, alternating
30-yard (27.42m) bear crawl
40 box step-ups, alternating
40-yard (36.56m) bear crawl

TC = 16 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 – Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

#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’ED / LITE WOD

1) CrossFit HQ WOD – 171227

HERO WOD – The Lyon

5 rounds, each for time of:
165-lb. (75kg/52kg) squat cleans, 7 reps (LITE – 50kg/30kg)
165-lb. (75kg/52kg) shoulder-to-overheads, 7 reps (LITE – 50kg/30kg)
7 burpee chest-to-bar pull-ups (LITE – 7 Target Burpees and 7 Assisted Pull-ups)

Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Score = Time (including precise rests)

then…

2) In Teams of 2 complete the following FT:

100 DB Alt. Snatch (any) (25kgx1/15kgx1) (LITE – 15kgx1/10kgx1)
80 T2B (LITE – Hanging Knee Raises)
60 DB Thrusters (25kgx2/15kgx2) (LITE – 15kgx2/10kgx2)
40 Burpee BJO (61cm/51cm) (LITE – Burpee SO)
*1 Partner works at a time…max reps allowed to complete in a row is 5 reps and then partners must swop out!

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!

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 – Sue on yesterday’s Overhead Squats! #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) Segment Snatch, Snatch 2-2-2-2-2-2
*Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch 155-lb. (70kg/52kg)
3 Clean (power) and Jerks (push) 155-lb. (70kg/52kg)
30 Double-Unders

Score = Total Reps

EXTRAS

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

LITE WOD

1) Segment Snatch , Snatch 2-2-2-2-2-2
*Segment Power Snatch OHS, Power Snatch OHS permitted
**Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Power Snatch, OHS (50kg/30kg)
3 Clean (power) and Jerks (push) (50kg/30kg)
30 Single-Unders

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 –  Thando getting in some Mobility! Daily mobility work is a must…just as is brushing your teeth – essential for preventing decay!! #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)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

then…

2) Row 100 cal but EMOM (starting at 0) complete 7 C2B Pull-ups FT
Sub for Row (100 SDHP 20kg/13kg)

TC = 12 min

Score = Time

EXTRAS WOD

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

“LITE” WOD

1)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

then…

2) Row 100 cal but EMOM (starting at 0) complete 7 Assisted Pull-ups FT
Sub for Row (100 SDHP 16kg/10kg)

TC = 12 min

Score = Time

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