Featured Image – Coach Dave prepping the class on the rules for “The Pizza Game”! #transformation challenge #summerchallenge #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:
Airsquat
Back Squat
Front Squat
OHS
Strict Press
Push Press

Complete any of the Summer Challenging Testing missed this week (Tests 1-6)

Test 1 & 2 – Isabel and Grace (Transformation Challenge tests next week – 50 USA KBS FT at 16kg/12kg)

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

Test 4 – WORKOUT 15.3 (https://games.crossfit.com/workouts/open/2015#workoutsTab3) AMRAP 14: 7 M-up, 50 WB, 100 DU

Test 5 – Max L-sit – AMRAP 2

Test 6 – Open Workout 12.3 (http://games.crossfit.com/workouts/the-open/2012) AMRAP 18: 15 BJ, 12 PP, 9 T2B

… if you who have completed all the tests, complete the following:

1) Front Squat 3 (from floor) – EMOM 10 (>68% 1RM, climb as needed)

NB – Transformation Challenge light loading focusing on form!

Score = Total Loading (Sum of reps x sets x loading on each)

then…

2) AMRAP the following for 15 min:
9 Airsquats
7 Pull-ups (LITE 1 – assisted PU’s / LITE 2 – Ring Rows)
5 Push-ups (LITE 1 & 2 – Kneeling PU’s)
3 Burpees

Score = Total Reps

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 – Monday’s 9 am class working hard and making gains! #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) Skill:
L-sit/Tuck Sit/Front Bridge
Box Jumps/Step-ups
Push Press
T2B/HKR/Sit-ups

2) Test 5 – Max L-sit (AFL 15.5A Test…http://alwaysfitleague.com/2015/12/04/wom-december-2015/)
(17cm or less between hand height and heel height)
You can take as many attempts as needed in the 2 min window

Scaling 1 – Tuck Sit FT

Scaling 2 – See LITE

TC = 3 min

Score = Time of Max Hold

then…

3) Test 6 – Open Workout 12.3 (http://games.crossfit.com/workouts/the-open/2012)

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

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

LITE WOD

1) Skill:
L-sit/Tuck Sit/Front Bridge
Box Jumps/Step-ups
Push Press
T2b/HKR/Sit-ups

2) Test 5 – Max L-sit (AFL 15.5A Test…http://alwaysfitleague.com/2015/12/04/wom-december-2015/)
(17cm or less between hand height and heel height)
You can take as many attempts as needed in the 2 min window

Scaling 1 – Tuck Sit FT

Scaling 2 – Front Bridge (max hold)

TC = 3 min

Score = Time of Max Hold

then…

3) 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

Scaled Version 2…Transformation Challenge

Complete as many rounds and reps as possible in 14 minutes of:
15 Step-ups, 30cm
12 Push press (22kg/15kg)
9 Sit-ups

Score = 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 Aidan on snatches at our Nutritech East Cape Champs!
#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 WOD

1) Skill:
Deadlift
Power Clean
KBS (Russian and USA)

2) Deadlift 5-5-5-5-5 (70% 1RM)

Score = For Quality

then…

3) “Gains” & “Performance” Challenge members complete yesterday’s Benchmark Testing!

for the rest…

Complete 21-15-9 of the following FT:
Power Clean (60kg/40kg)
Run 300 m after each Round

TC = 8 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:
Deadlift
Power Clean
KBS (Russian and USA)

2) Deadlift 5-5-5-5-5 (70% 1RM) *Transformation Challenge – light loading, perfect form!

Score = For Quality

then…

3) “Gains” & “Performance” Challenge members complete yesterday’s Benchmark Testing!

….for the rest…

Scaling 1:
Complete 21-15-9 of the following FT:
Power Clean (40kg/25kg)
Run 300 m after each round

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Scaling 2 (Transformation Challenge):
Complete 21-15-9 of the following FT:
KB Swing Russian (16kg/10-12kg)
Run 200m after each Round

TC = 8 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 – Great turn out for our Transformation Challenge Kick-off meeting on Monday evening! Welcome to the CrossFit Algoa Family!

#transformationchallenge #makingpeoplebetter #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #bronscor #luke1v37 #crossfitgames #eastcapechamps #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:
Strict Press
Wall Ball
Ring Rows
Single-Unders

then…

2) Summer Challenge Test 3 and 4:

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…

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

1) Skill:
Strict Press
Wall Ball
Ring Rows
Single-Unders

then…

2) 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

Scaling 2 (Transformation Challenge) – 150 Opp Hip Touches (feet/knees)

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 9.1 kg ball to 10 feet, Women use 6.3 kg
ball to 9 feet

Score = Total Reps

Scaling 2 (Transformation Challenge):
Complete as many rounds and repetitions as possible in 10 minutes of:
14 ring rows
25 wall-ball shots
50 single-unders
Men use 4.5 kg ball to 10 feet, Women use 4.5 kg
ball to 9 feet

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 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 – A massive welcome to all our New Transformation Challenge Members who joined us today! We wish you well on your 6 week Journey toward renewed health and fitness! We are here for you…just shout if you need us for anything! Work Hard, have Fun and Enjoy the Ride!

#transformation #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 (Older members BB / New members PVC):
Airsquat
Back Squat
Front Squat

then…

Summer Challenge (Gains & Performance only) Those who missed yesterday’s benchmark testing of Isabel and Grace can do today!

2) Front Squat 3-3-3-3-3 (>80% 1RM) (New Members – moderate load! Great Form!)

Score = Total load (Sum of loading x reps)

then…

3) AMRAP the following for 12 min:
15 Burpees
200 m Run
* 200 m = 20 reps
** 1 Rnd = 35 reps

Score = Total Reps

EXTRAS WOD

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

LITE WOD

NB – New Members (Low intensity, scale volume as needed)

1) Skill (Older members BB/ New members PVC):
Airsquat
Back Squat
Front Squat

then…

Summer Challenge (Gains & Performance only) Those who missed yesterday’s benchmark testing of Isabel and Grace can do today!

2) Front Squat 3-3-3-3-3 (>80% 1RM) (Transformation Challenge – light loading! Great Form!)

Score = Total load (Sum of loading x reps)

then…

3) (Transformation Challenge) AMRAP the following for 12 min:
10 Burpees
100 m Run
* 100 m = 10 reps
** 1 Rnd = 20 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 reffing the Wall Ball Volley Ball game that got a little out of hand over the weekend!! Great work ladies and gents!
#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

Our 6 week Summer Challenge Starts today…
Our 6 week Transformation Challenge starts tomorrow…Reminder to all New Members that we have our Kick-off meeting evening tonight at 19:10.

Our Internal Challenge will consist 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

RX’ED WOD

1) Complete the complex 5 times – Snatch Segment Deadlift, Snatch Segment Pull, Power Snatch, Snatch (>50% 1RM and climb to a max load)
(Segment – pause 4 cm, knees, pockets, stand or pull)
Rest as needed!

Score = Load

then…

2) Complete the Benchmark WOD’s

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

Score = Time

Rest 7 min

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

TC = 10 min

Score = Time

EXTRAS

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

LITE WOD

1) Complete the complex 5 times – Snatch Segment Deadlift, Snatch Segment Pull, Power Snatch, OHS (>50% 1RM and climb to a max load)
(Segment – pause 4 cm, knees, pockets, stand or pull)
Rest as needed!

Score = Load

then…

2) Complete the Benchmark WOD’s

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

Score = Time

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

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 – Eva and Anje on some partner wall ball’s while Iain, Deane, and Alwyn watch on at our 2017 Nutritech East Cape Champs. This is much like today’s wall ball volleyball game! #nutritechfit #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #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

a) 20 min of Wall Ball Volley Ball (4,5kg WB)

Score = For Fun

then…

b) CrossFit HQ WOD – 171014

For time:
60 single-leg squats, alternating (LITE – Lunges – alt)
50 wall-ball shots, 20-lb. ball (9.1kg/6.3kg) (LITE – 6.3kg/4.5kg)
40 box jumps, 24-in. box (61kg/51kg) (LITE – step-ups)
30 deadlifts, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
20 power cleans, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)
10 front squats, 185 lb. (84kg/55kg) (LITE – 55kg/35kg)

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 – Rx’ed Individual Men on our Beach Event at this years Nutritech East Cape Champs! #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) Rope Climbing (4.5m) 15 Ascents FT
Scaling – 90 Rope Pull-ups (assisted) FT

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Jump Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (50kg/35kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Rope Pulls – Lying to standing 45 reps FT
Scaling – use legs

TC = 15 min

Score = Time/Tc plus 1 sec/rep missed

then…

2) Tabata the following:

a) Box Step Overs (61cm/51cm)

Score = Total Reps

1 min Rest

b) Shuttle Run (5 m)

Score = Distance run

1 min Rest

c) Clean (power) and Jerk (push) (30kg/20kg)

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 – A farewell photo with Bianca (back left, 2nd from the end) after our Friday 9am class…Bianca heads back to France where she is currently working! Thanks for joining us for the past 5 weeks Bianca! #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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings, 2 pood (32kg/24kg)
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

TC = 25 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) Practice Rope Climbing
Scaling – Rope Pull-ups (leg assisted)
Scaling – Pull-up Bar Rope Pull-ups (leg assisted)
Scaling – Box sitting leg positioning and stand

Score = For Quality

then…

2) CrossFit HQ Thursday 171012 (150719)

5 rounds for time of:
25 kettlebell swings (24kg/16kg)
25 sit-ups
25 supermans
25 hanging knee raises

TC = 25 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 – All those burpees! Good work ladies and gents!
#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 WOD

1) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (60kg/40kg)
20 HSPU’s
30 Power Cleans (60kg/40kg)
40 Cal Row Or 40 SDHP (20kg/13kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (20kg/13kg)
30 Power Cleans (60kg/40kg)
20 HSPU’s
10 Thrusters (60kg/40kg)

TC = 20 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) Strict Press 5-5-5-5-5 (count sets >70% 1RM)

Score = Load

then…

2) Complete the following Down and Back Chipper:
10 Thrusters (40kg/25kg)
20 HSPU’s
30 Power Cleans (40kg/25kg)
40 Cal Row Or 40 SDHP (16kg/10kg)
50 Ring Dips
100 DU
50 Ring Dips
40 Cal Row Or 40 SDHP (16kg/10kg)
30 Power Cleans (40kg/25kg)
20 HSPU’s
10 Thrusters (40kg/25kg)

TC = 20 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