Featured Image – Day 1 of our CrossFit Algoa Kids Holiday Camp was a blast! If you would like more information on our CrossFit Kids Program please contact us on info@algoacrossfit.com or 0845086893. #CrossFitAlgoaKids #crossfitkids crossfitalgoa #makingpeoplebetter #crossfit #crossfitsa #crossfitgames #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups

30 sec Transition

c) Hallow Rocks

30 sec Transition

d) Horizontal Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Rear Lever 5 x 10 sec

b) Front Lever 5 x 10 sec

c) Planche 5 x 10 sec

d) L-Sit 5 x 20 sec

Rest as needed!
Scaling on (a) – (c) – Tuck / Flat Back / Single leg / Straddle / Full
Scaling (d) – Advanced L-sit / L-sit / Tuck Sit / 1 foot down Tuck Sit

Score = Time (Total Hold time is 4:50)

EXTRAS

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

LITE WOD

1) Tabata the following:

a) Air Squats

30 sec Transition

b) Push-ups (kneeling)

30 sec Transition

c) Hallow Crunch

30 sec Transition

d) Ring Rows

Score = Total Reps for each

then…

2) Complete the following Holds for:

a) Kneeling Static Rear Lever 5 x 10 sec

b) Tuck Hang 5 x 10 sec

c) Front Bridge 5 x 10 sec

d) Tuck Sit 5 x 20 sec

Score = Time (Total Hold time is 4:50)

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 leaves for the 2017 Reebok CrossFit Games! We wish you a safe trip, fun trip Eva! You are in our thoughts and prayers! We are backing you all the way! #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Bar Muscle up Drills:
a) Hips to bar drill 3 x 5

b) Feet on Wall Muscle-up drill 3 x 5

A & B are for quality!

c) Pull-ups (kipping or butterfly) RM x 1

Score = Reps

then…
.
2)
a) AMRAP 5:
DB Snatches (power) 30 (40kgx1/30kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (40kgx1/30kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Plate Burpees (15kg/10kg)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Bar Muscle up Drills:
a) Hips to bar drill 4 x 5

A & B are for quality!

c) Pull-ups (Assisted) RM x 2

Score = Reps

then…

2)
a) AMRAP 5:
DB Snatches (power) 30 (20kgx1/10kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (20kgx1/10kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Burpees for remaining time

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. 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 the chaos at Eva’s FUNraiser! This was a spicy little number programmed by Intern Coach Jeanine… 15-12-9 Power Cleans (60kg/40kg and Lateral BB Burpees. If you would still like to contribute something to Eva’s trip…please contact us on info@algoacrossfit.com. #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Front Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
15-ft. (4.57 m) rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. (20kg/10kg) plate
Run 400 meters

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 Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
9 Rope Pulls – lying to standing
10 Hanging Knee Raises
21 overhead walking lunge steps, 45-lb. (10kg/5kg) plate
Run 400 meters

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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

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

Featured Image – Eva’s FUNraiser was a blast! Thank you to everyone who supported Eva in getting to the 2017 Reebok CrossFit Games. If you would still like to contribute something…please contact us on info@algoacrossfit.com. #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) On a running clock set for 15 minutes:

a) Time to 30 strict HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 kipping HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative HS Hold time at wall

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (20kg/13kg)
15 Burpee BJO (61cm/51cm)

Score = Total Reps

LITE WOD

1) On a running clock set for 15 minutes:

a) Time to 30 Piked Push-ups

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 Piked Push-ups (scaled from A)

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative Piked Push-up Hold time (61cm/51cm)

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (16kg/10kg)
15 BB Facing Burpees

Score = Total Reps

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

Featured Image – Come support Eva’s Fundraiser for her trip to the 2017 Reebok CrossFit Games. Come challenge your favourite competitors and coaches at the Box from 17:00-19:00. Join us for snacks and drinks thereafter, wishing her well for her trip! #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete the following FT:
Snatch 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 75kg/52kg or 65% 1RM):
3 Power Snatches
3 Snatch Balance
3 Snatches (Squat)
3 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Complete the following FT:
Power Snatch, OHS 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 45kg/25kg or 65% 1RM):
4 Power Snatches
4 Power Snatch, OHS
4 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. 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 heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch