Featured Image – Tim with a “fat bar” 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

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (80kg/52kg)
300m-200m-100m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups – RM x 2

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) EMOM complete the following 10 min:
Front Squat 5 (>60% 1RM – climb as needed)

Score = Total load (Sum of loading x reps)

then…

2) Complete the following couplet FT:
9-7-5 Thruster (45kg/30kg)
200m-100m-50m

TC = 6 min

Score = Time / TC plus 1 sec/rep missed

then…

3) Push-ups (kneeling) – RM x 2

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 – Thando on a sled drag over the weekend! #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) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
3 x 3

Score = Quality

b) M-up – feet on wall/floor
3 x 3

Score = Quality

c) M-up’s (Jumping or assisted)
3 x 3

Score = For Quality

d) RM M-up’s (Bar/Ring) *Scaling – Pull-up and Ring Dip Rep Max

Score = Total Reps (Scaled Version – (Pull-ups + Dips) / 2)

then…

2) AMRAP the following for 12 min:
10 Burpee Box Jump Overs (61cm/51cm)
5 Muscle-ups
15 Box Jump Overs (61cm/51cm)
10 C2B Pull-ups
20 Burpees
15 Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) Practice Ring/Bar Muscle-ups
a) Hips to Bar/Rings drill – feet on wall/floor
6 x 3

Score = Quality

b) Lunging to dip position, Standing to top position – Rings connected by power band
3 x 3

Score = Quality

c) Pull-up (assisted) and Ring Dip (assisted) Rep Max

Score = (Pull-ups + Dips) / 2

then…

2) AMRAP the following for 12 min:
10 Burpee Box Step Overs (61cm/51cm)
5 Strict C2B Pull-ups (assisted)
15 Box Step Overs (61cm/51cm)
10 Pull-ups (assisted)
20 Burpees
15 Ring Rows

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 – Iain on some “fat bar” Hang Power Clean and Jerks at the 2017 Nutritech East Cape Champs. Spot judge Yolande “No Rep” Van Tonder keeping a close eye on Iain!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED & LITE WOD

1) Complete the following Strongman Sprint Chipper FT:
30m Yoke Carry (180kg/115kg) (LITE – 115kg/75kg)
60m Farmers Walk (70kgx2/45kgx2) (LITE – 45kgx2/30kgx2)
9 Tyre Flips (270kg/180kg) (LITE – 180kg/90kg)

Score = Time

then…

2) In Teams of 6, AMRAP the following, in relay, for 15 minutes:
20 m Sled Push (90kg/60kg) (LITE – 60kg/40kg)
100 m Run
10 DB Snatches (30kg/20kg) (LITE – 20kg/10kg)
Rest until it’s your turn…
*Sled Push = 10 reps (2 m = 1 rep)

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 – Coach Deane at Nutritech East Cape Champs on the Xebex Airbike!  #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 WOD

1)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 40kg/25kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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)
a) Push Press 5-5-5 (count sets >75% 1RM)

Score = Load

b) Strict Press 5-5-5 (count sets >75% 1RM)

Score = Load

then…

2) Complete 10 Rnds of the following (BB – 25kg/15kg):
5 Hang Power Snatch
5 Power Snatch
5 Snatch Deadlift
5 Snatch

TC = 10 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 – Our resident CrossFit Games Masters athlete, Eva in Hawai, getting in some swimming! Awesome pic Eva! (Image courtesy of Eva Thornton)

#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) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 DU’s

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Front Squat 5-5-5-5-5 (count sets >70% 1RM, climb to a max load)

Rest 3 min between sets

Score = Max Load

then…

2) In Teams of 6-10, in a relay AMRAP 20 the following for max reps:

Airbike Sprint (15 cal / 10 cal)

Rest 60 sec

50 Singles

AMRAP Target (15.24 cm) Burpees until it’s your turn on the bike again!

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 –  What is your “ORP” Optimal Recovery Position? Here Bob and Iain, in the distance recover, after yesterdays “WOD” Workout of the Day!
#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) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
HSPU’s
TNG Deadlift (100kg/70kg or 50% 1RM)
BB Facing Burpees (2 foot take off 2 foot landing)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (9.1kg/6.3kg)
Station 2 – AMRAP Sandbag belly carry (10 m suttle walk/run – 60kg/40kg) (2m = 1 rep)
Station 3 – AMRAP HS Walking (10 m shuttle walk/run 2m = 1 rep)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Climb the following ladder 3-6-9-12-15-18-21 etc… for Max Reps of the following in 10 min:
Piked Push-ups
TNG Deadlift (70kg/45kg or 50% 1RM)
BB Facing Burpees (step over allowed)

Score = Total Reps

then…

2) In teams of 3 AMRAP the following for 12 min:
Station 1 Sets the pace – completes 30 Wall Balls (6.3kg/4.5kg)
Station 2 – AMRAP Sandbag belly carry (10 m shuttle walk/run – 40kg/30kg) (2m = 1 rep)
Station 3 – AMRAP Piked Pushup – Opp shoulder Taps (6 touches = 1 rep)

Score = Total Reps

COMPETITORS WOD

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

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Our 2017 Nutritech East Cape Champs will be broadcast tonight, at 20:00, on Super Sport 1 on Supersport Showcase – Click Here for more details.

#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) Complete the following complex E90sO90s:
Power Clean, Hang Squat Clean, 2 Front Squats, 1 Split Jerk

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. (70kg/52kg) clean and jerks

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Complete the following complex E90sO90s:
Power Clean, Hang Power Clean, 3 Front Squats, 1 Push Press

Score = Total load (Sum of loading x reps)

then…

2) CrossFit HQ WOD – 171011

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 4:00-7:00, run 300 meters then do clean and jerks (50kg/30kg)
Rest 1 minute
From 8:00-11:00, run 300 meters then do pull-ups (assisted)
Rest 1 minute
From 12:00-15:00, run 300 meters then do 155-lb. (50kg/30kg) clean and jerks

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