Featured Image – CrossFit is all about the Community! Some team fun from last week! #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:
Clean to back rack
Back Squat
Ring Rows/Pull-ups

2)
a) Back Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

then…

b) Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (60kg/40kg)
1-2-3-4-5 etc..Muscle-ups

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Skill:
Clean to back rack
Back Squat
Ring Rows/Pull-ups

2)
a) Back Squat 5-5-5-5-5 (70% 1RM)

Score = Max Load

then…

ba) Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (40kg/25kg)
1-2-3-4-5 etc..Assisted Pull-ups and Pushup’s (toes/knees)

Score = Total Reps

bb) Scaling 2, Transformation Challenge – Climb the following ladder for 10 min:

3-6-9-12-15 etc.. Back Squat (20kg/10kg)
1-2-3-4-5 etc..Ring Rows and Pushup’s (knees)

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/.

NB – Focus on your weaknesses first!

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Jacques on the benchmark Cindy! This is our Cindy with a twist for our AFL Competitors….we call it Cindy “Plus” – Cindy with a weight vest (9.1kg/6.3kg)!!

#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
Skipping – DU vs SU
DB Snatch
BB Facing Burpees
Wall Balls
Hallow Rocks/Hallow Crunch

2) Tabata the following in any order:

a) DU’s

Score = Lowest Rep count

1 min Rest/Transition

b) DB Snatch (30kg/20kg)

Score = Lowest Rep count

1 min Rest/Transition

c) BB Facing Burpees

Score = Lowest Rep count

1 min Rest/Transition

d) Wall Balls (10kg/7.5kg)

Score = Lowest Rep count

1 min Rest/Transition

e) Hallow Rocks

Score = Lowest Rep count

SCORE = Sum of Lowest Reps

EXTRAS WOD

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

“LITE” WOD

1) Skill
Skipping – DU vs SU
DB Snatch
BB Facing Burpees
Wall Balls
Hallow Rocks/Hallow Crunch

2) Tabata the following in any order:

a) Singles

Score = Lowest Rep count

1 min Rest/Transition

b) DB Snatch (20kg/15kg) (Trans Ch – 15kg/7.5kg)

Score = Lowest Rep count

1 min Rest/Transition

c) BB Facing Burpees (Trans Ch – Empty bar)

Score = Lowest Rep count

1 min Rest/Transition

d) Wall Balls (6.3kg/4.5kg) (Trans Ch – same loading)

Score = Lowest Rep count

1 min Rest/Transition

e) Hallow Crunch

Score = Lowest Rep count

SCORE = Sum of Lowest 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 CrossFit Algoa Ladies High Tea this past weekend at the Boardwalk! Looking good ladies!

#hightea #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

1) Skill
Power Clean
Push Press/Push Jerk

then…

2)
a) Clean (power) and Jerk (push) 2 – EMOM 10 (start at 65% 1RM, climb to a max day)

Score = Heaviest Load

then…

b) With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Jerk (push) (100kg/70kg or 65% 1RM)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

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
Push Press/Push Jerk

then…

2)
a) Clean (power) and Jerk (push press) 2 – EMOM 10 (start at 65% 1RM, climb to a max day)

Score = Heaviest lift for 2 in minute

then…

b) With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Push Press (70kg/45kg or 65% 1RM)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

c) Scaling 2 (Transformation Challenge)
With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Push Press (30kg/15kg or appropriate scaling)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

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 – Marco on some heavy 60kg sandbag, belly hold, squats on Saturday’s WOD!
#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

1) Skill:
Airsquat
Ring Rows/Banded Pull-ups
Push-ups

then…

2)
a) Practice Handstand holding (freestanding)
Scaling – at wall

Score = For Quality

b) AMRAP 2, rest 1 min AMRAP 2 – Opposite Shoulder Taps
Scaling – Weight transfers at wall / Opposite shoulder touch in piked pushup

Score = Total Reps

then…

c) Complete the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Score = Total Reps
NB AFL Athletes – See CrossFit Algoa’s Cindy Plus!

EXTRAS

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

LITE WOD’s

NB – Transformation Challenge Members to complete Benchmark Tests 1/2/3 today if you missed these last week.

1) Skill:
Airsquat
Ring Rows/Banded Pull-ups
Push-ups

then…

2)
a) Practice Handstand holding (reverse wall walk)
Scaling – Piked Hold (Box)

Score = For Quality

b) AMRAP 2, rest 1 min, AMRAP 2 – Opposite Shoulder Taps from Piked Position (61cm/floor)
Scaling 1 – Opposite shoulder touch in piked pushup (feet on floor)
Scaling 2 – Push-up position same side hip touches

Score = Total Reps

then…

c) CrossFit Algoa’s Lite Variants of…
ca) …the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Pull-ups (assisted)
10 Push-ups (toes/kneeling)
15 Squats

Score = Total Reps

Scaling 2 – Transformation Challenge…
cb) …the Benchmark Girl WOD “Cindy” – As many rounds as possible in 20 min of:
5 Ring Rows
10 Push-ups (kneeling)
15 Squats

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 – One of our 9 am classes ….thanks for visiting us Genevieve! #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:
DB Snatch
Sandbag Deadlift & Belly Carry & Belly Squats
Burpees
RR

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

1) In Teams of 5, AMRAP the following Sandbag Belly Carry for 10 min…
20m Sandbag Belly Carry (60kg/40kg) LITE (40kg/30kg) Scaling 2 – Transf Chall (30kg/15kg)
then 5 Burpees, rest until it’s your turn to go again!

Score = Distance Walked plus Burpees completed

then…

2) In Groups of 3, complete the following FT:
Rules – partition as you like! All 3 can work at once!
90 Db Snatch (35kg/25kg) LITE (25kg/15kg) Scaling 2 – Transf Chall (15kg/7.5kg)
120 Bar Muscle-ups LITE (120 Assist. Pull-ups) Scaling 2 – Transf Chall (Ring Rows)
150 Sandbag Squats (belly hold) (60kg/40kg) LITE (40kg/30kg) Scaling 2 – Transf Chall (30kg/15kg)

TC = 15 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 – Coaches and Intern Coaches with the latest Reebok Kitout! Reebok keep our staff looking great in the latest Reebok CrossFit clothing and accessories! Best CrossFit kit in the world!! #rebok #reeboksa #reebokcrossfit #bemorehuman #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) Skill:
Deadlifts
HPC
Broad Jumps
Ring Rows

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

then…

2) Hang Power Clean 5 – EMOM 10 min (60% 1RM)

Score = Reps completed x Load

then…

2) Tabata the following:
SCORING – take lowest rep count on each movement, add together to give 1 score!!

a) Hang Power Clean (50kg/35kg)

1 min Rest/Transition

b) Broad Jumps (stopper to stopper – 130cm)

1 min Rest/Transition

c) C2B Pull-ups

1 min Rest/Transition

d) Alternate Jumping Lunges

Score = Sum of min score for each movement

EXTRAS

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

LITE WOD

1) Skill:

Deadlifts
HPC
Broad Jumps
Ring Rows

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

then…

2) Hang Power Clean 5 – EMOM 10 min (60% 1RM)

Score = Reps completed x Load

then…

2) Tabata the following:
SCORING – take lowest rep count on each movement, add together to give 1 score!!

a) Hang Power Clean (35kg/20kg) Scaling 2 – Transf Challenge – (25kg/15kg)

1 min Rest/Transition

b) Broad Jumps (half way to stopper on BB – 65cm) Transformation Challenge – Jump over a 5kg Bumper (further scaling jump on and off 5kg bumper)

1 min Rest/Transition

c) Pull-ups (assisted) Scaling 2 – Transf Challenge – Ring Rows

1 min Rest/Transition

d) Alternate Jumping Lunges Scaling 2 – Transf Challenge – Alternating Lunges

Score = Sum of min score for each movement

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 – Wednesday 16:00 class on the Mike Burgener’s “Junkyard Dog Warmup” – Always a great fun way to get warm! Check Josh in mid-flight! #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:
Burpees
RR’s
Thrusters
Step-ups/BJ’s
KB Swing
Sit-ups

2) Transformation Challenge Members to complete Test 1, 2 or 3, whichever missed

for the Rest…who have completed all the testing!

a) In Groups of 6 Complete the following for 4 Rounds (24 min):
Athlete 1 – 1 min Row/Airbike (Xebex) Max Calories
Athlete 2 – 1 min Rest
Athlete 3 – 1 min Front Squats (from Floor) (60kg/40kg)
Athlete 4 – 1 min Rest
Athlete 5 – 1 min L-sit (1 sec = 1 rep)
Athlete 6 – 1 min Rest
Then 6 moves to 1, 1 moves to 2 etc…

Score = For Max Reps

EXTRAS WOD

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

LITE WOD

1) Skill:
Burpees
RR’s
Thrusters
Step-ups/BJ’s
KB Swing
Sit-ups

2) Transformation Challenge Members to complete Test 1, 2 or 3, whichever missed

for the Rest…who have completed all the testing!

a) In Groups of 6 Complete the following for 4 Rounds (24 min):
Athlete 1 – 1 min Row/Airbike (Xebex) Max Calories
Athlete 2 – 1 min Rest
Athlete 3 – 1 min Front Squat (40kg/25kg); Transf Chall – Airsquats
Athlete 4 – 1 min Rest
Athlete 5 – 1 min Front Bridge (1 sec = 1 rep)
Athlete 6 – 1 min Rest
Then 6 moves to 1, 1 moves to 2 etc…

Score = For Max 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 – Coaches Cindy, Deane, Dave and Intern Coach Sam at our 2017 Nutritech East Cape Champs Beach Event!!

#eastcapechamps @fitnessbreakthrusa #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #crossfitalgoa #crossfitalgoakids #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) Skill:
BJ/Step-ups
T2B/HKR/Sit-ups
KB Swing
Ring Dips (Strict)

then…

NB Coaches – set the timer for 16 min and stagger start!

2) In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Box Jumps (61cm/51cm)
1 min T2B
1 min KB Swing (32kg/24kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

then…

3) Strict Ring Dips 10-10-10-10-10 (For max Load)

Score = Load above BW
If not able to, score on Itensity is 1 (note the assistance)

EXTRAS WOD

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

“LITE” WOD

1) NB Coaches – set the timer for 16 min and stagger start!
a) In Groups of 4, complete 3 Rnds of the following for Max Reps:
1 min Box Jumps (51cm/40cm)
1 min HKR
1 min KB Swing (24kg/16kg)
1 min Rest
*Transition fast to get a good score!

Score = Total Reps

NB – Transformation Challenge Members to complete Test 3 today. Test 1 and 2 to be caught up Thursday to Sat!

b) 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

then…

3) Transformation Challenge & LITE – Push-ups 5 x 5-15 reps
(Scale to knees as needed)

Score = Max 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 – Lara on sandbag cleans at our 2017 Nutritech East Cape Champs!

#nutritechfit #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #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

1) Skill:
Thruster
OHS

then…

2)
a) OH Squat (from floor) 3-3-3-3-3 (count sets >75% 1RM)

Score = Load for 3 and 10

then…

b) Complete a heavier “Fran” 21-15-9 of the following FT:
Thruster (52kg/36kg)
C2B Pull-ups

TC = 10 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:
Thruster
OHS

then…

2)
a) OH Squat (from floor) 3-3-3-3-3 (count sets >75% 1RM)

BUT those Transformation Challenge members who missed TEST 1 – do Test 1 today (See yesterday’s AMRAP 7 of Burpees) OR if they have tested 1, then they complete Test 2.

b) CrossFit Algoa’s LITE Variant of “Fran” 21-15-9 of the following FT:
Thruster (30kg/20kg)
Pull-ups (assisted)

TC = 10 min

Score = Time / TC plus 1 sec/rep missed

Test 2 – Transformation Challenge

b) 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

3) Transformation Challenge Practices OHS after completing Test 2!

OH Squat (from floor) 3-3-3-3-3 (count sets >75% 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 – Coach Deane watching over the first Saturday morning class! Our coaches are highly skilled in scaling (i.e. adapting) the movements and prescription to suit your current level of fitness! #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:
SDHP
Single-Unders/DU’s
Burpees

then…

2)
a) Open Workout 12.1 – AMRAP 7 min Burpees (https://games.crossfit.com/workouts/open/2012)
NB – Target Burpees (15.24cm)

Score = Total Reps

then…

b) Complete the following FT:
NB – any order allowed!

Run 1 km FT

TC = 5 min

1 min Transition

Row 1 km FT or 100 SDHP (20kg/12kg)

TC = 5 min

1 min Transition

300 DU’s FT

TC = 5 min

Score = Sum of 3 times OR number of reps missed (i.e. 15 min plus 1 sec per rep missed)

EXTRAS

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

LITE WOD’s

1) Skill:
SDHP
Single-Unders
Burpees

then…

2) 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…

b) Complete the following FT:
NB – any order allowed!

Run 600 m FT

TC = 5 min

1 min Transition

Row 600 m FT or 60 SDHP (16kg/10kg)

TC = 5 min

1 min Transition

300 Single-under’s FT

TC = 5 min

Score = Sum of 3 times OR number of reps missed (i.e. 15 min plus 1 sec per 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