Featured Image – Even our Kids love Burpees! Most people avoid exercise movements that they do not like …this is often because they do not fair well in performing the said movement! In CrossFit, we embrace working your weaknesses! This is done to make you more healthy and more fit, to make you a better person, a better athlete, to make you better at life! Get comfortable being uncomfortable and reap the rewards! #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

1) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Strict HSPU’s
Walking Lunge (75kg/48kg) – split reps btwn L & R

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

1) Death by “Front Squat” – set the load at BW or 60% of your 1 RM if BW load is greater than 60% of your 1RM

1st min – 1 rep, 2nd min – 2 reps, 3rd min – 3 reps etc…
If you fall out before 10 min, continue AMRAP’ing until 10 min is up

Score = Load (kg) x total Reps to give you a kg volume load (where you fell out at)

then…

2) Complete 21-15-9-6-3 RFT of:
Piked Push-up’s
Walking Lunge (40kg/25kg) – split reps btwn L & R

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 – Jameel, composing himself before the next minute on Tuesday’s “Death by Burpee Ladder”, with Paul and the rest of the 9am class in the background. Great work to everyone who completed this tough WOD!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #crossfitgames #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

1) Complete the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
2 pood (32kg/24kg) KB swing, 30 reps
30 pullups

TC = 45 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) Complete CrossFit Algoa’s LITE VARIANT of the Benchmark Girl WOD “Eva” –
Five Rounds FT of:
Run 800 meters
30 KB swing (24kg/16kg)
30 Pullups (Assisted)

TC = 45 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 – Tiran snatching while Brad watches on, …soaking up some late winter sun!  #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) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (squat) and Jerk (split) 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (9.1kg/6,3kg)
100 DU’s

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

OR…

1) Clean (Power clean, Front Squat) and Push Press 5-5-5-5-5 (count sets >75% 1RM, go for a max load)

Score = Load

then…

2) AMRAP the following for 11 min:
60 Wall Ball (6,3kg/4.5kg)
100 Singles

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 – Tim “walking the dog/s”, Yogan and Alwyn, on some resisted bear crawling! Alwyn Senior and Jaco are doing the same in the background. #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) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

For the rest…

1) Practice Kipping Pull-up’s (Gymnastics or Butterfly) for 20 min
.
Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

EXTRAS

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

LITE WOD

1) Practice Kipping Pull-up’s (assisted) or Kipping Ring Rows for 20 min

Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder (Use an empty BB)

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

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 – Look who came to his first CrossFit Algoa Kids Class today!! Pete dropped in with young Ben for a visit to the Box at 3 weeks old! In pic from left Coach Deane, Roxy, Dad Peter, Baby Ben and Coach Cindy! #startthemyoung ##crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfitgames #crossfit #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 & LITE WOD’s

1) Complete any of the Winter Challenge Performance tests missed (Tests 1-6)..

FOR THE REST…

2) In teams of 4 Complete 12 Rnds (3 each) of the following for max reps:
Station 1 – 40/30 Cal Bike/Row (LITE – 30/20) Sets the pace of the change-over!
Station 2 – AMRAP L-sit Pull-ups (LITE – Strict Assisted Pull-ups)
Station 3 – AMRAP Sled Pull (90kg/60kg; LITE 60kg/40kg) 10 m = 10 reps
Station 4 – AMRAP Strict HSPU (LITE – Piked Push-ups)

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 2017 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 – You got to love burpee box jump overs! 17:00 class on Open Workout 17.1 Re-test for our Winter Challenge! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #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) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

5-4-3-2-1 Rope Climb (4.5m)
10-8-6-4-2 DB Push Press/Push Jerk (45kg/31kg) – between each round move the DB 5 m forward while in the Front Rack!

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

None Today!

LITE WOD

1) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

15-12-9-6-3 Rope Pulls – Lying to standing Climb
10-8-6-4-2 DB Push Press/Push Jerk (25kg/15kg) – between each round move the DB 5 m forward while in the Front Rack!

TC = 17 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 – The king of all Abdominal exercises is the L-sit…here Paul hits a scaled version, the Tuck Sit and manages to maintain a near perfect smile! Good work Paul! #crossfitgames #crossfitposted #crossfitalgoa #makingpeoplebetter #crossfit #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

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Freestanding HS Hold – Max Time (hands are allowed to move)

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… HSPU’s
3-6-9-12-15… TNG Fat Bar Power Cleans (60kg/40kg – NB Fat Bar weighs 5kg)

No dropping allowed!

Score = Total Reps

EXTRAS WOD

None today as we are completing testing for our Winter Challenge!

LITE WOD

1) Test 4 & 5 of the Winter Challenge:

a) Front Squat – Find your 1 RM

Score = Load

b) Handstand Hold at wall (Reverse wall walk allowed – hands within 50cm of wall) – Max Time

Score = Time

then…

2) Test 6 Winter Challenge – Climb the following ladder for 8 min:

3-6-9-12-15… Push-ups
3-6-9-12-15… Power Cleans (45kg/25kg)

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 – Taylor and Gibran having some fun with Coach Cindy in our CrossFit Algoa Kids Class! #startthemyoung #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

1) Test 3 – Winter Challenge…

Open Workout 17.3

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2017

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

*The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 15 kg (35 lb.), 20
kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.),
47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79
kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg
(245 lb.) and 120 kg (265 lb.).

Score = Total Reps and Tie-breaker OR Time to complete

Rx’d:
Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled:
(Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Score = Time (if completed) or Time plus 1 sec/rep missed if not completed

then…

2) Then Tabata the following holds:

L-sit
X-Bridge Left
X-Bridge Right

Score = Total Reps (1 sec = 1 rep)

EXTRAS WOD

No extras this week because of our Winter Challenge Test week!

“LITE” WOD

1) See Scaled above!
.
then…
.
2) Then Tabata the following holds:

Tuck-sit
Side Bridge Left
Side Bridge Right

Score = Total Reps (1 sec = 1 rep)

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