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

Featured Image – CrossFit Algoa Kids Head Coach, Cindy Levey, with Logan getting in some airsquats at our 2017 Nutritech East Cape Champs! Our CrossFit Algoa Kids training starts 22 January 2018…for more info contact us at info@algoacrossfit.com / 0845086893 (Kids).

#crossfitalgoakids #crossfitalgoa #eastcapechamps #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #makingpeoplebetter #crossfit #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) CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts, 275-lb. (124kg/87kg or 65% 1RM)
15 strict handstand push-ups

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 15 m HS Walk

Score = Total Distance (max is 150m)

EXTRAS

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

LITE

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171219

3 rounds for time of:
Run 800 meters
15 deadlifts (80kg/55kg or 65% 1RM)
15 piked push-ups (61cm/floor)

*10m = 1 rep

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

then…

2) EMOM 10 min – 2 Wall Walks (OR further scaling 15 m Bear Walk)
NB – 1 Wall Walk is counted as 7.5m

Score = Total Distance (max is 150 m)

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 – Yolandi judging Celeste on the Xebex Airbike at our 2017 Nutritech East Cape Champs!

#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 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of 1.5-pood (24kg/16kg) kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM 12 – 2 TNG Power Clean (Climb to Max Day)

Score = Max Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – 171226

On a 12-minute clock, 4 rounds of Max reps of:
1 minute of kettlebell snatches (16kg/12kg)
1 minute of sit-ups
1 minute of lunges

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 – Our normal class schedule resumes today…to view (click here). Coach Deane and Anje on some Turkish Get-ups at the 2017 Nutritech East Cape Champs!

#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) Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 95/65 lb. (43kg/29kg)
35 double-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – Burpee Box Jump Over (61cm/51cm)
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (20kg/13kg)
NB – 1 Cal = 1 Rep

Score = Total Reps

EXTRAS

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

LITE WOD

1) Saled Open Workout 17.5 Reebok CrossFit Games 2017

10 rounds for time of:
9 thrusters, 65/45 lb. (29kg/20kg)
35 single-unders

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 6 Rnds for Max Reps of:
AMRAP 1st min – BB Facing Burpees
AMRAP 2nd min – Rowing (cal) or Xebex Airbike (cal) SUB – SDHP (16kg/10kg)
NB – 1 Cal = 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 – Armand (CrossFit Eikestad) snatching at our 2017 Nutritech East Cape Champs! #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames  #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’S

1) In Teams of 2, AMRAP the following for 15 min:
10 Sandbag Cleans (60kg/40kg) (LITE – 40kg/30kg)
100m Sandbag Belly Carries (10 x 10 m Shuttles)
100m Sandbag Belly Hold Walking Lunges (10 x 10 m Shuttles)
*Partition work as needed but each athlete must work on every mvt in every round
10 m = 1 rep

Score = Total Reps

then…

2) In Teams of 2, complete the following FT:
50 Strict HSPU (LITE – Piked Push-ups)
75 Burpee BJO (61cm/51cm) (LITE – Burpee Step Over 61cm/51cm)
100 Horizontal Ring Rows (LITE – Ring Rows)
*AFL Competitors – use a weight vest (9.1kg/6.3kg)

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 – COACH AIDAN ASKS IF YOU HAVE YOU SET YOUR GOALS FOR 2018 YET? If you have not don’t stress, we will get to these in class next week…in the mean time you can review our News Post on the 1st by clicking on the following link…https://crossfitalgoa.com/2018/01/01/setting-goals-for-2018/

#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) CrossFit HQ WOD (171109)

5 Rounds for time of:
15 DB Thrusters (22.5kgx2/15kgx2)
50 DU’s
3 Rope climb (4.57m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (32kg/20kg)
30 sec Side Bridge (x) – each side
20 GHD Hip Extensions (Sub – 20 Hip Thrusters 25kg/15kg bumper plate)

Score = Total Reps

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of CrossFit HQ’s WOD (171109)

5 Rounds for time of:
15 DB Thrusters (15kgx2/10kgx2)
50 Single Unders
9 Rope Pulls – lying to standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP 10:
10 Turkish Get-up Sit-ups (5 e) (20kg/12kg)
30 sec Side Bridge – each side
20 Hip Thrusters 15kg/10kg bumper plate

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 smaller CrossFit Algoa Kids having some fun on the jumping castle at our Christmas Party/Year End Function!
#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) AMRAP 10:
1st min – AMRAP Pistols (alternating)
2nd min – AMRAP T2B

Score = Total Reps

then…

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (40kgx1/25kgx1)
120 DU’s

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) AMRAP 10:
1st min – AMRAP Lunges (alternating)
2nd min – AMRAP Hanging Knee Raises

Score = Total Reps

then..

2) Complete the following FT:

40 Single DB Clean (power) & Jerk (push) – alternating L & R (25kgx1/15kgx1)
120 Single Under’s

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 – Throwback to early in December…our Christmas Party and Year End Function! Great turn-out!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #alwaysfitleague #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) Complete 5 Rnds of the following FT:
15 Power Cleans (70kg/50kg)
300 m Run
10 Strict HSPU
15 m HS Walk

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) HS Hold – accumulate 3 min of HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total Time

EXTRAS

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

LITE WOD

1) Complete 5 Rnds of the following FT:
15 Power Cleans (50kg/30kg)
300 m Run
10 Piked Push-ups (61cm/51cm)
45 Opp Shlder Touches from Piked Push-up Position (61cm/51cm)

*10m = 1 rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Piked HS Hold – accumulate 3 min of Piked HS Holding
*Every time you break complete 5 Target Burpees before restarting

Score = Total 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

Featured Image – Excellent work Gerhard – getting in some training while on holiday!

#holidaywod #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) Front Squat 5-5-5 (70% 1RM)

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs/9.1kg to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs/6.3kg to 9′ target)
90 Double-unders
30 Muscle-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

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

Score = Load

b) Thruster 10-10 (60% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of Open Workout 13.3 & 12.4 (https://games.crossfit.com/workouts/open/2013#workoutsTab3)

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (6.3kg to 10′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to bar)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (4.5kg to 9′ target)
90 Single-unders
30 Jumping Pull-ups (15.24cm top of head to 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