Featured Image – Final Info for NECC 2017 Athletes can be found at the following link: http://eastcapechamps.co.za/final-info-necc-2017/

A massive thank you to the following NECC 2017 sponsors in advance!
#nutritech @Nutritechfit @crossfitalgoa @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

#crossfitalgoa #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) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 DU’s
24 C2B Pull-up’s
12 Hang Power Cleans (70kg/52kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

EXTRAS WOD

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

“LITE” WOD

1) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 Single Under’s
24 Pull-up’s (assisted)
12 Hang Power Cleans (50kg/32kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

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 Nutritech East Cape Champs starts in 3 more sleeps! Excitement is building! Click here to view the schedule! Go to eastcapechamps.co.za for more info! #eastcapechamps #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’ED WOD

1) Power Snatch, Snatch – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (50kg/35kg)
Strict HSPU
HS Walk (m)

then 600m Run

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Power Snatch needs to be light enough to cycle 5 reps at a time

EXTRAS WOD

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

LITE WOD

1) Power Snatch, Power Snatch, OHS – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (30kg/22kg)
Piked Push-ups
HS Walk (m)

then 600m Run

TC = 14 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 Wall Ball’s! This was from Saturday’s tough CrossFit HQ WOD that we hit! #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) Clean (squat) and Jerk (split)
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
5 rope climbs, 15-ft. rope (4.5m)
75 thrusters, 75 lb. (34kg/20kg)
50 dips
5 rope climbs, 15-ft. rope (4.5m)
50 overhead squats, 75 lb. (34kg/20kg)
75 sit-ups
5 rope climbs, 15-ft. rope (4.5m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
3 Rope Climbs
50 Thrusters
30 Dips
3 Rope Climbs
30 OHS
50 Sit-ups
3 Rope Climbs

EXTRAS

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

LITE WOD

1) Power Clean, Front Squat and Push Press
NECC Athletes 2-2-2 (70% 1RM)
For the Rest 2-2-2-2-2-2 (climbing to a max for the day)

Score = Load

then…

2) CrossFit HQ WOD – Tuesday 170829

For time:
15 Rope Pulls Lying to Standing
75 thrusters (22kg/15kg)
50 dips (assisted)
5 Rope Pulls Lying to Standing
50 overhead squats (22kg/15kg)
75 sit-ups
15 Rope Pulls Lying to Standing

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NECC Athletes…
8 Rope Pulls
50 Thrusters
30 Dips
8 Rope Climbs
30 OHS
50 Sit-ups
8 Rope Pulls

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 – Taryn and Supra on 2 scald versions for Ring Dips…Taryn in the distance, is using a green band to assist her and is performing these on bars to increase stability when compared to rings. Supra on the other hand, has further scaled the movement, completing these on parallettes with an abmat to reduce the range of motion required for depth. This allows her to reduce the load with the assistance of her legs, to move through a safe range of motion, while the bars increase stability when compared to rings! All our movements are universally scalable…we cater for a wide array of fitness levels and our coaches are all well versed in scaling appropriately, in other words adjusting the programming to specifically suite your current needs and abilities! #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 & LITE WOD’s

a) Crossit HQ WOD – 170313

3 rounds for time of:
3 legless rope climbs (4.1m) (LITE – 9 Rope Pulls from Lying)
6 push jerks, 225 lb. (102kg/70kg or 70% 1RM C&J) (LITE – 70%)
12 deadlifts, 225 lb. (same load)
24 GHD sit-ups (LITE – Sit-ups)
48 wall-ball shots, 20-lb. (9.1kg/6.3kg) ball (LITE – 6.3kg/4.5kg)

Score = Time

then…

b) Practice a weakness….chat to the coaches to assist!

Score = For Quality

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 – “JT” – A HERO WOD In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. #herowod #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitalgoakids #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)
a) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.

Complete the HERO WOD JT – 21-15-9 of:
Handstand push-ups
Ring dips
Push-ups

TC = 14 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) Practice Bar Muscle-ups

Score = For Quality

b) Bar Muscle-ups – RM – RM – RM
*Rest 90 sec between reps
(Scaling – Pull-up’s C2B/ Pull-up’s/Assisted)

Score = Total Reps

then…

2) CrossFit Algoa’s LITE VARIANT of the HERO WOD “JT” – In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. First posted 6 July 2005.Complete the HERO WOD JT – 21-15-9 of:
Piked Push-ups (61cm/floor)
Bar Dips (assisted)
Push-ups (kneeling)

TC = 14 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 – One week to set-up of the Nutritech East Cape Champs 2017! The view for our first 3 events for the Individuals… #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’ED WOD

1) EMOM for 10 – 3 Clean (*power/squat) and Jerk (any) (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do squat clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (100kg/70kg)
30-30-30-30-30 DU’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) HS Holding – accumulate 3 minutes of hold time

Score = Time to accumulate

EXTRAS WOD

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

LITE WOD

1) EMOM for 10 – 3 Clean (*power/power clean, front squat) and Push Press (load 65-70% 1RM)
* If you did Wednesday – do Power Clean, if you did not do yesterday, do power clean, front clean!

Score = Loading (reps x loading)

then…

2) Sprint the following FT:
5-4-3-2-1 Hang Power Cleans (60kg/35kg)
30-30-30-30-30 Single-Under’s

TC = 5 min

Score = Time/TC plus 1 sec/rep missed

3) Piked HS Holding (61cm/51cm) – accumulate 3 minutes of hold time

Score = Time to accumulate

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 – Some fun training this past weekend…Saturday’s class post workout, enjoying the sun! #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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses, 95 lb. (43kg/29kg)
50-cal. row or Sub – SDHP 50 (20kg/13kg)
100 double-unders

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) Front Squats 5-4-3-2-1-10 (For max load)

Score = Loading (reps x load)

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit.com Workout – Tuesday 170815

4 rounds for time of:
25 push presses (30kg/20kg)
50-cal. row or Sub – SDHP 50 (16kg/10kg)
100 double-unders

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

Featured Image – Coach Eva assisting Coach Deane with some hand maintenance! Hand maintenance is NB when you rely on your grip daily for training and activities of daily living! The goal is to keep the skin thin, smooth and pliable. Removing excess skin is key to ensuring that you do not get “rips” and “blisters”, and maintain healthy hands! Also keep the skin pliable and strong by keeping it well hydrated with a good hand cream! Wearing hand protection (gymnastics grips) during workouts goes a long way in maintaining healthy hands! Come talk to the coaches for some more specific advice!

#crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1)
a) Practice kipping T2B

Score = For Quality

b) Kipping T2B 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
3 Rope Climbs (legless) 4.1m

TC = 16 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)
a) Practice kipping T2B/Hanging Knee Raises

Score = For Quality

b) Kipping Hanging Knee Raises 3 x RM
Rest precisely 90 sec between Rounds!

Score = Total Reps

then…

2) Complete 5 Rounds for Time of:
400 Run
9 Rope Pulls (Lying to standing)

TC = 16 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 – Coaches Deane, Aidan, and  Eva ran our Nutritech East Cape Champs 2017 (NECC 2017) Judges workshop on Saturday. Well done to all the coaches and to all those who attended the course! We eagerly await our NECC 2017!

#eastcapechamps #nutritechfit #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa  #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) Isabel – complete 30 Snatches (squat) (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Power Isabel – complete 30 Power Snatches (61kg/43kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

Score = Load

EXTRAS

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

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of Isabel – complete 30 Snatches (squat) (30kg/20kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) CrossFit Algoa’s LITE VARIANT of Power Isabel – complete 30 Power Snatches (40kg/25kg) FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

3) OHS 5-5-5 (for max load)

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 Post & Image – Repost from the CrossFit Games… #TBT – Original Nasty Girl and 2011 Spirit of the Games Award winner @anniekimiko. Sakamoto has been to the CrossFit Games five times – once on a team, twice as an individual and twice in the Masters Women 40-44 division, where she finished second in 2016 and third this year.#CrossFitGames #CrossFit # CrossFitWomen #CrossFitMasters (Image and Post courtesy of CrossFit, Inc.)

_______________________________________________________________________________

The Nasty Girl Workout “Annie” is named after Annie Sakamoto! It consists of a couplet of Double-Unders and Sit-ups of 50-40-30-20-10 each for time.

#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 & LITE WOD’s

a) In Teams of 10:
AMRAP the following for 12 min:
5 Tyre Flips (In pairs i.e. 1 flip each per pair) (270kg/180kg) (LITE – 3 people per flip)
10 Synchro Tyre Box Jumps (synchronisation is at top) (LITE – Step-ups)

Score = Total Reps

then…FOR ALL THOSE WHO MISSED YESTERDAY’S WOD COMPLETE (B)! FOR THOSE WHO DID DO IT, CHAT TO THE COACHES ON WORKING SOME WEAKNESSES!

b) 200 m (20 m x 10) Sled Pull with a Rope (standing using arms & legs, no walking backwards is allowed – 2-3 athletes pull at a time!)

Score = Time

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