Featured Image – Congrats to CrossFit Algoa members Mitch, Yolandi, Brad, and not in picture, Delme, who completed their respective 5150 Triathlon events this past weekend! Awesome work!!

#5150 #triathlon #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) From the floor complete the following E90so90s (climb in load):
Min 1-3 (2 Rnds) Clean plus 5 Front squats (6 reps)
Min 4-6 (2 Rnds) Clean plus 4 Front squats (5 reps)
Min 7-9 (2 Rnds) Clean plus 3 Front squats (4 reps)
Min 10-12 (2 Rnds) Clean plus 2 Front squats (3 reps)
Min 13-15 (2 Rnds) Clean plus 1 Front squats (2 reps)

Score = Sum of Max Loads on the 6 levels (Min 1-3 max load + Min 4-6 max load etc..)
NB – If you do not achieve all the reps choose scaled on Itensity!

then…

2) Complete the following FT
5-4-3-2-1 Clean (100kg/70kg or 70% 1RM)
50-40-30-20-10 DU

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 & TRANSFORMATION CHALLENGE

1) From the floor complete the following E90so90s (climb in load):
Min 1-3 (2 Rnds) Power Clean plus 6 Front squats (6 reps i.e. Power clean and 1st Front squat = 1 rep)
Min 4-6 (2 Rnds) Power Clean plus 5 Front squats (5 reps)
Min 7-9 (2 Rnds) Power Clean plus 4 Front squats (4 reps)
Min 10-12 (2 Rnds) Power Clean plus 3 Front squats (3 reps)
Min 13-15 (2 Rnds) Power Clean plus 2 Front squats (2 reps)

Score = Sum of Max Loads on the 6 levels (Min 1-3 max load + Min 4-6 max load etc..)
NB – If you do not achieve all the reps choose scaled on Itensity!

then…

2) Complete the following FT:
5-4-3-2-1 Clean (70kg/45kg or 70% 1RM)
50-40-30-20-10 Single Unders

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 – Saturday morning’s Fun Fitness Camp was awesome! Congratulations to everyone who participated! A special congrats to our Transformation Challenge Members who participated in this tough training session! Here we have our 2 teams completing 75 Synchro Airsquats for time!

REMINDER – if anyone wants to still attend the Christmas Party/End of Year Function please contact Dave asap!

#transformationchallenge #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

Last chance to complete any Tests for the Summer/Transformation Challenges!!

REMINDER – Christmas End of Year Party, this Wednesday 18:00! Contact Dave ASAP for any last minute bookings!!

1) A mixed Tabata of the following for 8 min:
1st 20 sec – Strict C2B Pull-ups
2nd 20 sec – Strict Handstand Push-ups

Score = Total Reps (Note number on each)

then…

2) Complete the following for time:
AMRAP 7:
Run 300 m
25 DB Snatch (30kg/20kg)
20 Burpee Box Jump Over (61cm/51cm)

Rest 2 min…

AMRAP 6:
Run 200 m
15 DB Snatch (30kg/20kg)
10 Burpee Box Jump Over (61cm/51cm)

Rest 2 min…

AMRAP 5:
Run 100 m
10 DB Snatch (30kg/20kg)
5 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps
10m – 1 rep

EXTRAS

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

LITE & TRANSFORMATION CHALLENGE WOD’s

Last chance to complete any Tests for the Summer/Transformation Challenges!!

1) A mixed Tabata of the following for 8 min:
1st 20 sec – Strict C2B Pull-ups (Assisted)
2nd 20 sec – Jacket assisted HSPU OR Piked Pushups

Score = Total Reps (Note number on each)

then…

2) Complete the following for time:
AMRAP 7:
Run 300 m
25 DB Snatch (15kg/10kg)
20 BB Facing Burpees (normal loaded height)

Rest 2 min…

AMRAP 6:
Run 200 m
15 DB Snatch (15kg/10kg)
10 BB Facing Burpees (normal loaded height)

Rest 2 min…

AMRAP 5:
Run 100 m
10 DB Snatch (15kg/10kg)
5 BB Facing Burpees (normal loaded height)

Score = Total Reps
10m – 1 rep

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 – Great action shot of Lauren on the Xebex Airbike!

#airbike #xebexairbike #fitnessbreakthru #rower #xebexrower #insidegreatness #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #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 & LITE WOD’S

8:30 – 10:30 FUN Fitness Camp!

EXTRAS WOD

I don’t think you will want to do Extras today, but if you are keen then 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 – HERO WOD “RANDY” – In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. First posted 13 February 2008

#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

If you missed Re-Testing on Tests 1/2/3/4/5/6 you must complete these today! (See Mon – Thurs)

1) Skill:
Snatch

2) The Hero WOD – Randy 75 Snatch (any) FT (34kg/25kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Snatch 3 – EMOM 15 min (65% 1 RM)

Score = Load

EXTRAS

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

LITE WOD

1) Skill:
Snatch

2) CrossFit Algoa’s LITE VARIANT (and TC) of The Hero WOD – Randy 75 Snatch (any) FT (25kg/15kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) Power Snatch, OHS 3 – EMOM 15 min (65% 1 RM)

Score = Load

TRANSFORMATION CHALLENGE…

If you missed Re-Testing on Tests 1/2/3 you must complete 1-2 of these today! (See Mon – Wed)

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 women’s 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 – NB Last Chance to book for the Christmas Party/Year End Function….please do so by 12:00 today! All the details were emailed to you again last night…HOHOHOHO!!!

#christmasparty #christmas #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

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – See LITE

TC = 3 min

Score = Time of Max Hold

then…

2) Test 6 – Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Includes Masters up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 61cm/51cm box
12 Push press, 115/75 pound (52kg/34kg)
9 Toes-to-bar

Score = Reps

EXTRAS WOD

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

LITE WOD

Summer Challenge Tests 4 and 5 were last completed on Friday 3 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Test 5 – Max L-sit (Max time accumulated in 2 min)
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT

Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

then…

2) Test 6 Open Workout 12.3 (https://games.crossfit.com/workouts/open/2012#workoutsTab3)

Scaled Version 1…
Complete as many rounds and reps as possible in 18 minutes of:
15 Step-ups, 61cm/51cm box
12 Push press, 95/55 pound (34kg/25kg)
9 Hanging Knee Raises

Score = Reps

TRANSFORMATION CHALLENGE…
If you missed Re-Testing on Tests 1/2/3 you must complete 1-2 of these today! (See Mon – Wed)

1) Front Squats 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2) Accumulate as much Tuck Sit hold time as possible in 2 minutes.
(17cm or less between hand height and heel height)

Scaling 1 – Tuck Sit FT
Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – All Members, a big Reminder to get your RSVP and payment in asap for our Christmas party, which takes place next Wednesday the 6th December at 18:00!  Don’t miss out! It’s going to be fun!
#christmasparty #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

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Squat Clean – 2-2-2-2-2-2 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

then..

2) In groups of 4 AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

EXTRAS WOD

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

“LITE” WOD

1) Skill
Clean (Power and squat)
Box Jump/Step-up’s
Sit-up’s
KB Swing

SUMMER CHALLENGE…
1 & 2) If you missed the Summer Challenge Tests 1/2/3/4, then please test these today (see Monday and Tuesday)

For the rest please complete the following…

1)
a) Power Clean, Power Clean, Front Squat 3-3-3-3-3-3 (75% 1RM Power Clean or if not Testing in Summer Challenge, climb to max)

Score = Max Load

then..

2) In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

TRANSFORMATION CHALLENGE…

1) Transformation Challenge Test 3 was completed on Wednesday 8 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

NB – Transformation Challenge Members to complete Test 3 today.

a) Transformation Challenge Test 3 – In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Step-up’s OR Box Jumps (51cm/40cm)
1 min Sit-up’s
1 min KB Swing (16kg/10kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

Rest 10 minutes…

b) If you missed or want to repeat these tests, please complete Test 1 (7 AMRAP Burpees) OR Test 2 (Scaled FRAN)…then please complete next!

If you have completed all the testing then complete the following:

c) FT complete:
40-30-20 Alt. DB Snatch (10kg/5kg)
40-30-20 Alt. Lunging Steps

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 – Alan Foulis walking up to the Sandbag on the Sandbag Clean, Handstand Pushup Event at our 2017 Nutritech East Cape Champs!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #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

Summer Challenge Tests 3 and 4 were last completed on Wed 1 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Summer Challenge Test 3 and 4:

Test 3
a) Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)
250 foot (76.2m) HS Walk for time

TC = 3 min

Score = Time or TC plus 1 sec/ meter missed

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

Scaling 2 – SEE LITE

3 min Transition…

Test 4
b) Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)

Complete as many rounds and repetitions as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 9.1 kg ball to 10 feet, Women use 6.3 kg
ball to 9 feet

Score = Total Reps

EXTRAS WOD

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

LITE WOD

SUMMER CHALLENGE…
Summer Challenge Tests 3 and 4 were last completed on Wed 1 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Summer Challenge Test 3 and 4:

a) CrossFit Algoa’s LITE VARIANT of Regionals Event 4 – 2015 Reebok CrossFit Games (https://games.crossfit.com/workouts/regionals/2015)

Scaling 1 – 220 Opp SH Touches (Piked Push-up position 61cm/51cm)

Score = Time or TC plus 1 sec/rep missed

3 min Transition…

b) CrossFit Algoa’s LITE VARIANT of Open WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3)
Scaling 1:
Complete as many rounds and repetitions as possible in 14 minutes of:
14 pull-ups (assisted)
50 wall-ball shots
100 single-unders
Men use 6.3 kg ball to 10 feet, Women use 4.5 kg
ball to 9 feet

Score = Total Reps

TRANSFORMATION CHALLENGE…

1) Transformation Challenge Test 2 was completed on Tuesday 7 Nov 2017. Ensure that you re-test with exactly the same weights & workloads!

a) Complete CrossFit Algoa’s LITE VARIANT 2 of “Fran” 21-15-9 of the following FT:
Thruster (20kg/7kg)
Ring Rows (toes under rings, bottom of ring at sternum)

TC = 10 min

Score = Time / TC plus 1 sec/rep missed

then…

b) Complete Test 1 if you missed it yesterday i.e. 7 min AMRAP burpees

OR…if completed both then complete the following training…

In groups of 4, AMRAP the following for 12 minutes:
10/6 Cal Sprint on Xebex Airbike or Rower
Rest until it’s your turn to go again!

Score = Individual Total Calories

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 – Roxy on our AFL Competitors FILTHY 50 PLUS! Greta work to everyone who completed Filthy 50 or our PLUS variation last week! Christmas is approaching! Reminder to get your RSVP and payment in by Tuesday 28th (tomorrow) for our end of Year Christmas Party and Prize Giving Function!

#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).

This week we will be TESTING for our SUMMER CHALLENGE and TRANSFORMATION CHALLENGES!

The TRANSFORMATION CHALLENGERS needs to Re-test on the 3 Tests, while the SUMMER CHALLENGE Gains group need to re-test on all 6 tests. The “Fittest in the Box” need to make sure that they have submitted at least 1 score for each of the tests!

Our SUMMER Challenge consisted of our usual Challenges, namely:
1) “Fat Loss” Challenge
Largest % reduction in body fat (not body weight).
2) “Gains” Challenge
Largest % improvement on benchmark testing
3) “Fittest in the Box” Challenge
Highest scoring on benchmark tests (either T1 or T2)
4) “Attendance” Challenge
Highest attendance

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

RX’ED WOD

1) Complete the Benchmark WOD’s – Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) Test 1 – Isabel – 30 Snatches (61kg/43kg) FT
NB – SQUAT SNATCH!
TC = 10 min

Score = Time/TC plus 1 sec/repm missed

Rest 7 min…

b) Test 2 – Grace – 30 Clean (any) and Jerk (any) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1 Test 1 and 2 of the Summer Challenge was last completed on 30 Oct 17. Ensure that you re-test with exactly the same weights & workloads!

a) CrossFit Algoa’s LITE VARIANT for Isabel – 30 Snatches (40kg/25kg) FT
NB – POWER SNATCH, OHS
TC = 10 min

Score = Time/TC plus 1 sec/rep missed

Rest 7 min

b) CrossFit Algoa’s LITE VARIANT for Grace – 30 Clean (any) and Jerk (any) (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/repm missed

2. The Transformation Challenge Test 1 on Monday 6 Nov 17. Ensure that you re-test with exactly the same weights & workloads!

1) Transformation Challenge Test 1
a) CrossFit Algoa’s LITE VARIANT of Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Transformation Challenge Normal Burpees (no target!)

Score = Total Reps

then…Rest 10 min and complete…

b) TC Training – Complete the following FT:
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)
800 m Run
30 KB Swings (16kg/10kg) (RX – 24kg/16kg)

TC = 10 min
10 m = 1 Rep

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 – HERO WOD “Coffland” – U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

#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) Skill:
M-up drills
Push-ups

Transformation Challenge – Complete Benchmark Testing missed (1 / 2 / 3)

2) Muscle-up drills:
a) Hips to Bar Drill 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill 3 x 3

Score = For Quality

c) Practice Muscle-ups (bar/ring) – 3 attempts
NB – use assistance as needed

Score = Max Reps (highest set)

then…

3) The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

TC = 25 min

Score = Time/TC plus 1 sec/sec missed

EXTRAS WOD

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

LITE WOD

1) Skill:
M-up drills
Push-ups

2) Muscle-up drills:
a) Hips to Bar Drill (assisted) 3 x 3

Score = For Quality

b) Feet on Wall M-up Drill (assisted) 3 x 3
TC – Jumping M-up to neutral hold

Score = For Quality

c) Practice Assisted Pull-ups – 3 attempts
TC – Kipping Ring Rows

Score = Max Reps (highest set)

then…

3) CrossFit ALgoa’s LITE VARIANT of The HERO WOD “Coffland” (171113)

For time –
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups (kneeling)

TC = 25 min

Score = Time/TC plus 1 sec/sec 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 – Our Christmas Party, End Of Year Function and Challenge Prize Giving will take place on Wednesday the 6th December at 18:00. Please RSVP and pay by 28 November at info@algoacrossfit.com. Please see our email sent earlier this week for more details!

#ChristmasParty #luke1v37 #summerchallenge #transformationchallenge #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #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) Skill:
Review all Filthy 50 mvts for warmup

then…

3) The Benchmark Filthy Fifty:

For time:
50 Box jump, (61cm/51cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (16kg/12kg)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (20kg/15kg)
50 Back extensions
50 Wall ball shots (9.1kg/6.3kg)
50 Burpees
50 Double unders
* AFL Competitors – see AFL program!!

TC = 30 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) Skill:
Review all Filthy 50 mvts for warmup

then…

2) CrossFit Algoa’s LITE VARIANT of the Benchmark Filthy Fifty:

For time:
50 Step-ups (51cm/40cm)
50 Jumping pull-ups (bar mid-way on forearm with overhead arm)
50 Kettlebell swings (12kg/8kg)
50 Walking Lunge steps
50 Hanging Knee Raises (TC – Sit-ups)
50 Push press (15kg/10kg)
50 Superman lifts
50 Wall ball shots (6.3kg/4.5kg)
50 Burpees
50 Single unders

TC = 30 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