Featured Image – The HERO WOD “KEV” Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends (Image Courtesy of CrossFit Inc.)

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

HERO WOD – “Kev” (170906)

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb. (143kg/100kg), each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. (16.7m) partner barbell carry, 315 lb (143kg/100kg) (If alone – 2 x 35kg/ 2 x 25kg DB Farmers Carry)

Score = Total Reps

CrossFit TEAM SERIES

Anyone completing the CrossFit Team Series can complete Events 1 and 2 today. All those not competing will complete these next week also! See the Events here…(https://games.crossfit.com/workouts/teamseries/2017)

You still have time to sign up and complete the Workouts by Monday evening, but you need to start today!

EXTRAS WOD

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

LITE WOD

CrossFit Algoa’s LITE Variant of the HERO WOD – “Kev” (170906)

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, (90kg/58kg), each
9 bar-facing burpees, synchronized
9 Pull-ups, 9 Bar Dips (both assisted), each
55-ft. (16.7m) partner barbell carry, (90kg/58kg)

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 – Two weeks ago today, our NECC 2017 Beach Events for the Individual Athletes. #blessedwithawesomeweather #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower  #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 WOD

1)
a) Neutral Ring Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Pistols
20 C2B Pull-ups
20 Burpee Box Jump Over (61cm/51cm)
20 HSPU’s
20 GHD Sit-ups / SUB 40 Hallow Rocks
20 Ring Dips
20 GHD Hip Extension / SUB 40 Supermans

Score = Total Reps

EXTRAS

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

LITE WOD

1)
a) Neutral Bar Holds – EMOM 20 sec hold for 5 min (I.e. rest 40 sec)

Score = Total Hold time out of a possible 1:40

b) Skin the Cat – 10 slow quality movements completing 1 at a time (rest as needed btwn reps)
Scale to – Hanging knees up (20 reps) and End position Isometric Skin the Cat holds (10 sec hold x 10)

Score = For Quality

c) Practice Pistols

Score = For Quality

then…

2) AMRAP the following for 17 min:
20 Lunges
20 Pull-ups (assisted)
20 Burpee Step Over (61cm/51cm)
20 Piked Push-ups
20 Hallow Crunches
20 Bar Dips (assisted)
20 Supermans

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 – Alwyn and Eva on our NECC 2017 Team final… taking a stroll with some “heavyish” Sandbags!

#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) NECC 2017 – RX Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (70kg/45kg)
9-15-21 Synchro burpees (BB Facing)
80m HS walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

TC = 7 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (squat) (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M2/F2 Complete the following FT:
6-4-2 Low Muscle-up (any)
6-4-2 Snatch (1 for 1) (70kg/45kg)
24 m Synchro Walking Lunge (sandbag) (60kg/40kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/Tc plus 1 sec/rep missed

NB – Low M-up – the bottom of the rings are set to your nose…teams set to the tallest person

then…

2) 4 RFT of:
30 sec L-sit (accumulated time)
30 sec HS Hold – Freestanding, allowed to HS Walk (accumulated time)

Score = Time to accumulate 4 min of holding

EXTRAS WOD

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

LITE WOD

1) NECC 2017 – SCALED Team Event 5 & 6 (To make easier for class pair up!)

Complete the following FT:
9-15-21 BB thruster – worm orientation (45kg/30kg)
9-15-21 Synchro burpees
80m Wheelbarrow walk (order M1, M2, F1, F2) (10 lengths – 1 rep = 2m)

7 min cap (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

…Straight into…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

Then…

M1/F1 Complete the following FT:
6-4-2 Horizontal Ring Rows (kipping) – vertical Straps (Feet on Box 61cm/51cm)
6-4-2 Snatch (power snatch, OHS allowed) (1 for 1) (45kg/30kg)
24 m Synchro Walking Lunge (sandbag) (40kg/30kg) (3 lengths of 8 m…1 rep = 2 min)

TC = 6 min (EXTENDED 10 min)

Score = Time/TC plus 1 sec/rep missed

then…

2) 4 RFT of:
30 sec Tuck-sit (accumulated time)
30 sec HS Hold – at wall, reverse walk (accumulated time)

Score = Time to accumulate 4 min of holding

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 – Alwyn on the Clean and Jerk Complex at our Nutritech East Cape Champs 2017 #eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #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) NECC 2017 TEAM RX:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min

then…

M1/M2 Complete the following:
3 – 3 (80kg)
2 – 2 (100kg)
1 – 1 (120kg)

TC = 8 min

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)
Tie breaker – time of last round completed!

*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (61kg/43kg)
400 m Run
30 BB Facing Burpees

TC = 12 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

NECC 2017 TEAM SCALED:

Event 4 – Clean & Jerk Complex Speed Ladder
(Complex – Squat clean, 2 Front Squats, 2 Jerks (any) / *Power clean, front squat, 2 FS etc allowed)

Entire Team completes the following Complexes FT…
F1/F2 Complete the following FT:
3 – 3 (30kg)
2 – 2 (40kg)
1 – 1 (50kg)

TC = 8 min

then…

M1/M2 Complete the following FT:
3 – 3 (50kg)
2 – 2 (65kg)
1 – 1 (80kg)

TC = 8 min (Test time)

Score = If not completed (kg lifted x reps for total load)
Score = If completed (Tie breaker – lowest time wins)

Tie breaker – time of last round completed!
*Athletes can complete 1 for 1
** Athletes must complete 1 full complex unbroken before moving on! Individual reps do count when scoring but to move on a full complex must be completed unbroken! Restart the complex from the start to improve score!
Scoring – 1 complex = 5 reps so if an athlete complete all 3’s = 15 reps and then fails on the push jerk…score is 15 plus 1 for clean, and 2 for front squat. The full complex must be completed if he or she fails! It must be completed unbroken to move on!

then…

then…

2) Complete the following Chipper FT:
30 Clean (any) and Jerk (any) (40kg/28kg)
400 m Run
30 BB Facing Burpees (step-over allowed)

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 – Deane and Anje of our CrossFit Algoa RX Team at the 2017 Nutritech East Cape Champs, on today’s WOD…”GET UP!”

#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) Strict HSPU E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM RX Event 5 (Get Up!)

Complete the following FT –

Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (24kg/16kg) (i.e. only standup – return anyhow)
21-15-9-6-3 Bar Muscle-ups

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

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) Piked Push-ups E2ndMon2ndM for 10 min (5 Rnds) – Rep Max (RM)

Score = Total Reps

then…

2) NECC 2017 TEAM SCALED Event 5 (Get Up!)

Complete the following FT –
Each M/F Pair completes a round before the next M/F pair completes the next round:
21-15-9-6-3 Synchro TGU standups (16kg/10kg) (i.e. only standup – return anyhow)
42-30-18-12-6 Seated parrallette Dips (38 cm from top of parallette bar to floor)

TC = 18 min (EXTENDED TC 12 min each pair – 24 min total)

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 – Brad and Celeste climbing over Fort Frederick via the Cargo Net on the Nutritech East Cape Champs Trail Run/Obstacle course 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) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
21/15 Cal Row OR CLASS SUB 25/20 SDHP (20kg/12kg)
15/12 Cal Bike OR CLASS SUB 200 m Run
9 Burpee BJO – vault allowed (76cm/61cm)
6 Sandbag Cleans (60kg/40kg)
30 DU’s

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 min)

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Please chat to our coaches for extras from T1 of our Competitors Programming!

LITE WOD

1) CrossFit HQ WOD – Monday 170904 (150514)

Back squat 10-5-3-1-1-1-3-5-10 reps

Score = Sum of Reps x Load

then…

2) NECC 2017 Team (RX) Event 3A – In Teams of 4:

Complete the following FT:
(M1 then M2 then F1 then F2)
15/12 Cal Row OR CLASS SUB 20/17 SDHP (16kg/10kg)
12/9 Cal Bike OR CLASS SUB 100m Run
9 Burpee Step Over – vault allowed (61cm/51cm)
6 Sandbag Cleans (40kg/30kg)
30 Single-Unders

TC = EXTENDED TC 16 min (4 min each) / 12 min (3 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 – Set-up for The Beach at the NECC 2017…comps takes alot of hard work…literally!! Here coach Deane and I, with the #snowleopard, moving over a ton of sandbags a few times, for set-up early on Friday am. Thank you to all our coaches, members and all other helpers who helped over the 5 days with set-up, judging, breakdown etc.!

#eastcapechamps #easterncapemotorgroup #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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

NECC 2017 RX Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s (over yoke) (10kg/7.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 C2B Pull-up’s
* Partner Deadlift Holds (135kg – 80kg/55kg OR 140kg – 80kg/60kg) (M/F Pairs)

160 Partner Deadlifts (135kg – 80kg/55kg OR 140kg – 80kg/60kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Jump Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds HS

120 HSPU’s
*1x Partner Holds HS against another partner

NB – Partition reps as needed!

TC = 30 min (Test time cap – 800 reps x 2s/rep = 26.67 at 2 sec/rep)

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

NECC 2017 SCALED Team Event 1: Hundreds Chipper

Complete the following Chipper FT (2 x Men/2 x Women):
200 Partner Wall Ball’s over yoke) (7.5kg/4.5kg)
*1x Partner Holds an Airsquat bottom hold (MM/FF Pairs)

180 Ring Rows (see standards previous years)
* Partner Deadlift Holds (100kg – 60kg/40kg) (M/F Pairs)

160 Partner Deadlifts (100kg – 60kg/40kg)
*1x Partner Holds a Hang (M/F Pairs)

140 Box Step Overs (61cm/51cm) (1 for 1 – M/M Pair OR F/F Pair)
*1x Partner Holds Push-up (top position)

120 Push Press/Jerk – DB (20kg/10kg)
*1x Partner Holds Push-up (top position)

NB – Partition reps as needed!

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

Featured Image -Mel judging Jono on the NECC Individual Scaled Beach Event – Run, Swim, Burpee, Repeat..

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (40kg/28kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (40kg/28kg)

Score = Total Reps

REST 2 min

c) Burpee BJO (61cm/51cm)

Score = Total Reps

REST 2 min

d) C2B Pull-up’s

Score = Total Reps

REST 2 min

e) Thrusters (40kg/28kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (30kg/20kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (30kg/20kg)

Score = Total Reps

REST 2 min

c) BB Facing Burpees (step over allowed)

Score = Total Reps

REST 2 min

d) Pull-up’s (assisted)

Score = Total Reps

REST 2 min

e) Thrusters (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