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

Featured Image – “While CrossFit challenges the world’s fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.” – Greg Glasman (https://www.crossfit.com/what-is-crossfit).

In shot we have Celeste performing rope pulls from lying/sitting and in the background Lauren and Vicky performing the same. This is a great way to scale Rope Climbing to ensure that it suites your current level of fitness and capabilities. Our coaches at CrossFit Algoa are all well versed in scaling and adapting movements appropriately to challenge you and to ensure they suite your current needs!

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).

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

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

RX’ED WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Open Workout 17.1

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

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell (22.5kg/15kg) and 24-in. box (61cm/51cm)

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

EXTRAS WOD

No extras today! I.e. Winter Challenge Re-test week!

LITE WOD

1) If you missed yesterday’s Test 1 of the Winter Challenge, The Triple 3, then complete today!

OR…

1) Practice Butterfly Kipping Pull-up’s / Kipping Pull-up’s

Score = Quality

then…

2) Test 2 – Winter Challenge

Workout 17.1 (Scaled)
For time:
10 dumbbell snatches
15 burpee step-overs
20 dumbbell snatches
15 burpee step-overs
30 dumbbell snatches
15 burpee step-overs
40 dumbbell snatches
15 burpee step-overs
50 dumbbell snatches
15 burpee step-overs

Men use (15kg/10kg) dumbbell and (61cm/51cm) box

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
Tie-break – last set of Burpee BJO completed

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 pushing hard on our simulation of the Madison Triplet of the 2017 Reebok CrossFit Games! #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

WINTER CHALLENGE – This week we Re-test for our Winter Challenge. Those on the “Gains Challenge” must complete all the Tests 1-6 in exactly the same manner (same load, assistance etc.) as you did with the first test (T1). Those on the “Performance Challenge” must ensure they have at least completed Tests 1-6 once. Those on the “Fat Loss” Challenge, please make appointments with Dave to get your body fat % taken! Enjoy the Re-testing!

RX’ED WOD

1) Test 1 – Winter Challenge (Performance) Triple 3 – 2014 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2014)

For Time:
3000 m Row or 300 SDHP (20kg/13kg)
300 DU’s
3 Mile Run (4.82km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 1 rep

EXTRAS

None today! I.e. Winter Challenge Test Week
LITE WOD

Test 1 – Winter Challenge (Performance) CrossFit Algoa’s LITE Variant of Triple 3 – 2014 Reebok CrossFit Games…

For Time:
2000 m Row or 200 SDHP (16kg/10kg)
300 Single Under’s
2 Mile Run (3.21km)

TC = 45 min

Score = Time/TC plus 1 sec/rep missed

NB – 10 m = 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