Featured Image – Friends of CrossFit Algoa, Evan and Hannah with Coach Greg Glassman, the Founder of CrossFit, Inc. He visited Iron Gate CrossFit on Tuesday for a nutrition, health and fitness talk (Image courtesy of Evan Hobson)!
#irongatecrossfit @irongatecrossfit #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) Skill:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (110kg/77kg or 65% 1RM)
200m-200m-200m Run

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) Skill:
Power Clean
Front Squat

2)
a) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Max Load

then…

b) Complete the following couplet FT:

12-9-6 Front Squat (75kg/48kg or 65% 1RM) (TC – 45kg/30kg or appropriate loading)
200m-200m-200m Run

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 – Anje getting in some Neutral Holds on the Rings, while in Kenton on Sea, for our CrossFit Algoa caoches weekend away!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (43kg/29kg)
10 BB Facing Burpees

2 min Rest/Transition

AMRAP 5:
10 Toes to Bar
10 KB Swing (24kg/16kg)

2 min Rest/Transition

AMRAP 5:
10 Box Jump Overs (61cm/51cm)
10 HSPU

2 min Rest/Transition

AMRAP 5:
50 DU’s
10 Airsquats

Score = Total Reps (for all 4x AMRAP’s)
Time = 20 min work and 6 min rest/transition

EXTRAS WOD

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

“LITE” WOD

1) Skill
Airsquats
Thrusters
BB Facing Burpees
T2B/HKR
KB Swing
BJ overs
HSPU/Piked push-ups
DU/Singles

2) AMRAP each of the following (in any order):

AMRAP 5:
10 Thrusters (29kg/20kg) (TC – 20kg/15kg)
10 BB Facing Burpees

Score = Lowest Rep count

2 min Rest/Transition

AMRAP 5:
10 Hanging Knee Raises (TC – Sit-ups)
10 KB Swing (16kg/10kg) (TC – same)

2 min Rest/Transition

AMRAP 5:
10 Box Step Overs (61cm/51cm) (TC – 40 cm)
10 Piked Push-ups (TC – Kneeling Piked Push-ups)

2 min Rest/Transition

AMRAP 5:
50 Single-unders
10 Airsquats

Score = Total Reps (for all 4x AMRAP’s)

Time = 20 min work and 6 min rest/transition

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Deane getting in some Overhead Squat work while on a stand up paddle (SUP) board at our Coaches weekend away! Good balance Coach Deane! #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) Skill
Pull-up/Pull-ups (assisted)/Ring Rows

then…

2) Complete the following E2ndMo2ndM:
a) C2B Pull-ups (strict) RM-RM-RM

b) Pull-ups (strict) RM-RM-RM

c) Kipping Pull-ups RM

Score = Total Reps for A + B + C

then…

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups
* AFL Competitors with a weight vest (9.1kg/6.3kg)

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) Skill
Pull-up/Pull-ups (assisted)/Ring Rows

then…

2) Complete the following E2ndMo2ndM:
a) Assisted C2B Pull-ups (strict) RM-RM-RM

b) Assisted Pull-ups (strict) RM-RM-RM

c) Assisted Kipping Pull-ups RM

Score = Total Reps for A + B + C

Scaling 2 – Transformation Challenge…
2) Complete the following E2ndMo2ndM:
a) Ring Rows (Toes 50 cm forward of hanging rings) RM-RM-RM

b) Ring Rows (Toes in line with hanging rings) RM-RM-RM

c) Kipping Ring Rows RM (same pos as B)
NB – set rings at bottom of sternum

Score = Total Reps for A + B + C

then…

b) Complete 6 Rnds of the following FT:
400m Run
20 Walking Lunges
10 Push-ups (Toes/Kneeling)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

c) Scaling 2 (Transformation Challenge)
Complete 6 Rnds of the following FT:
300m Run
20 Walking Lunges
10 Push-ups (kneeling)

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 – CrossFit Algoa Coaches and their Families at Kenton for our Coaches weekend away! Fun Times!!
#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #transformationchallenge #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) Skill:
Snatch

then…

2) Snatch 2 – EMOM 12 (start at 65%, climb to a max)
*Share with someone on the same load…complete in a 30 sec window!

Score = Max Weight

then…

3) With a partner AMRAP the following for 12 min (BB – 60kg/40kg):
Snatch
NB – 1 partner works at a time! Partition as you please but count your individual reps!

Score = Total Reps

EXTRAS

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

LITE WOD

1) Skill:
Snatch

then…

2) Power Snatch, OHS x2 – EMOM (start at 65%, climb to a max)
*Share with someone on the same load…complete in a 30 sec window!

Score = Max Weight

then…

3) With a partner AMRAP the following for 12 min (BB – 40kg/25kg):
Power Snatch, OHS
NB – 1 partner works at a time! Partition as you please but count your individual reps!

Score = Total Reps

Scaling 2 – Transformation Challenge:
With a partner AMRAP the following for 12 min (KB – 16kg/10kg):
10 KB Swing
10 KB Goblet Squats
NB – 1 partner works at a time! Partition as you please but count your individual reps!

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Coach Deane judging Iain on our 2017 Nutritech East Cape Champs Beach Event, Run, Swim, Burpee, Repeat!

#eastcapechamps #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

Skill:
Deadlifts
1 Arm DB OH Walking Lunge
Pull-ups/Ring Rows
T2B

1) In Teams of 5, AMRAP 10 of:
30 sec Sprint Rower Or Airbike (Xebex) (I.e. 4 Rnds each)
10 Burpees
Rest until your turn…

Score = Calories plus Burpees completed

then…

2) In Groups of 4, complete the following for 3 Rnds:
1 min – Deadlift (70kg/50kg) LITE (50kg/35kg) Scaling 2 – Transf Chall (35kg/25kg)
1 min – Pull-ups LITE (Assisted Pull-ups) Scaling 2 – Transf Chall (Ring Rows)
1 min – 1 Arm DB OH Walking Lunges (35kg/20kg) (LITE – 20kg/10kg) Scaling 2 – Transf Chall (10kg/5kg)
1 min – Toes to Bar (LITE – HKR) Scaling 2 – Transf Chall (Sit-ups)

Score = Total Reps
*Count 1 Arm OH Walking lunge in steps…1 step = 1 rep

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 – The most healthy and perfect cake that I have ever seen, given to me by my beautiful family from Lochner’s Biltong Newton Park! A massive thank you to everyone who wished me, thought of me or gave me a gift yesterday on my birthday!! 

#luke1v37 #lochnersbiltongnewtonpark #lochnersbiltong #biltong #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:
HSPU’s/Piked Push-ups

then…

2)
a) HSPU (strict) RM-RM-RM

Score = Total Reps

b) HSPU (kipping) RM-RM-RM

Score = Total Reps

then…

3) Run the following intervals:
400 m
Rest 30 sec
600 m
Rest 1 min
800 m
Rest 2 min
1000 m
Rest 2 min
800 m
Rest 1 min
600 m
Rest 30 sec
400 m

Total Distance = 4.6km

TC = 30 min

Score = Time (including precise resting)

EXTRAS

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

LITE WOD

1) Skill:
HSPU’s/Piked Push-ups

then…

2)
a) HSPU (strict) RM-RM-RM

Score = Total Reps

b) HSPU (kipping) RM-RM-RM

Score = Total Reps

then…
3) Scaling 1 & 2 – Run the following intervals:
200 m
Rest 30 sec
400 m
Rest 1 min
600 m
Rest 2 min
800 m
Rest 2 min
600 m
Rest 1 min
400 m
Rest 30 sec
200 m

Total Distance = 3.2 km

TC = 30 min

Score = Time (including precise resting)

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