Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 271224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

We have OPEN Box from 9:00-10:30 today but check the WHATS APP group to see if anyone is going in if you cannot make that time! If you cannot get to the Box, see alternative Holiday WODS below ⬇️ 

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

1) Clean and Jerk 1 – EMOM 12 min (Climb to a Max Day)

Score = Load

LITE:

Keep loading so that great form is maintained

Holiday WOD…

For 10 min:

Min 1 – 5 Squat Jump (Max Height)

Min 2 – HS Hold (AMRAP 1 sec – 1 Rep)

Score = Total Hold time in sec

LITE:

Beg1 – Wall Walk hold at 90 cm

Beg2 – Piked Hold (elevate feet 50-60cm)

Beg3 – Piked Hold (feet on floor)

Then…

2) 30 MU, Grace, Power Isabel – FT

FT:

30 x Muscle-Up

30 x Clean (any) and Jerk (any) W:(M:61.00kg/F:43.00kg)

30 x Power Snatch W:(M:61.00kg/F:43.00kg)

Score = Time (no TC)

NB – Scale the MU so that you can complete them in 6 min 

CFA/AFL LITE:

DB/KB/BP/Light BB

RX – BB BOR 61/43kg plus Push-ups or S-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar at Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

Holiday WOD:

Complete for time:

100 Burpees to HS Hold (freestanding)

Score = Time

Complete a normal Burpee then kick up to a Handstand (the Rep ends when in a neat HS position)

LITE:

Beg1 – Burpee to HS against wall

Beg2 – 100 Worm Walks

Beg3 – 60 Worm Walks

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 261224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

The Box is closed today but check the WHATS APP group to see if anyone is going in! See the Box/Holiday WOD below or alternatively complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

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

1) Box and Holiday WOD…

AMRAP 20 min of: 

20 Walk outs, Jump ups

20m Crab Walk (walk forwards)

10x 10m Shuttle Run

Mvts:

Walk outs, Jump ups – standing tall, place hands on ground in front of feet, walk hands out until you are in a push-up position, ly flat on floor, explosively jump up into a squat position (bottom of a squat), stand tall and repeat 

Crab walk – sitting, lift bum off floor, basing only on your feet and hands

S-Run – touch floor after each length w 1 hand 

LITE:

Beg2 – Walk out, STEP UP (like stepping up on a burpee), C-walk 12m

Beg3 – same as B2, C-Walk 8m

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 251224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

HOHOHO…. MERRY CHRISTMAS ✝️🎅🎄✝️ – HAVE AN AWESOME AND BLESSED CHRISTMAS WITH FAMILY AND/OR FRIENDS!

No Programmed WODS… if you want to train, please see and complete any appropriate WODS missed in December otherwise get outdoors and get in some fun activities with family and/or friends!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Image courtesy of @youversion

‭‭Luke‬ ‭2‬:‭11‬ ‭ESV‬‬

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 241224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

The Box is closed today but check the WHATS APP group to see if anyone is going in! See both Box and Holiday WODS below!

1) Box Wod …

AMRAP 12 min with a partner:

Low Bar Push 6m, Standing Sled Pull 6m  (35kg sled plus 50kg/20kg)

Nb – go 1 for 1 but if 1 partner needs to rest the other can continue and do additional reps

Score = Total Distance (1m is 1 Rep)

(I.e. each length 6 reps so 10 length is 60 reps)

LITE:

Int3 – Sled (35kg plus 40/15kg)

Beg1 – Sled (35kg plus 30/10kg)

Beg2 – Sled (35kg plus 20/0kg)

Beg3 – Sled same B2

1) Box/Holiday WOD…

Run the following intervals, completing 3 Rnds FT: 

100m 

Rest 30 sec

200m 

Rest 45 sec

300m 

Rest 60 sec

400m 

Rest 2 min 

Score = Time including all the rests 

Nb- Time stops after the last 400m

LITE:

Beg2/3 – 50-100-200-300m intervals 

Then…

2) Box and Holiday WOD…

HS Walk 200m FT but everytime you fail complete 10 V-ups and 10 Jump Squats (feet must leave floor) – FT

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

LITE:

Int1 – 150m but complete buy-in every 10m

Int2 – 120m but complete buy-in every 10m

Int3 – 30 WW or 100m HSW but complete buy-in every 10m or after every 3rd WW

Beg1 – 30 Half WW, 7 Bent knee V-ups, 7 airsquats after every 3rd rep

Beg2 – 30 1-Step WW, 5 Sit-ups, 5 airsquats after every 3rd rep

Beg3 – 30 WormW, 5 Crunchies, 5 airsquats after every 3rd rep

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Kylie and Eva last week at CrossFit Creative in Melbourne, Australia! Eva and Kylie competed a few times together and they placed 1st and 2nd respectively at the CrossFit Games Finals in 2018 for their Masters division!!

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 231224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

OR COMPLETE THESE ALTERNATIVE WODS IF COMPLETED YESTERDAY…

1) AMRAP 14 the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU-CO

Athlete 3 – AMRAP Bar Muscle-up

Athlete 4 – AMRAP Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

Holiday Wod:

AMRAP 25 min of the following:

200m Run

20 DU-CO or 50 Jump double clap

20 Bent Over Row (with rucksack/bag)

20 Thrusters (with rucksack/bag)

Score = Total Reps (note load)

LITE:

Beg1 – SU or jump claps; reduce loading

Beg2 – SU or jump claps; 15 reps (reduce loading)

Neg3- SU or jump claps; 15 reps (reduce loading)

then…

2) Strongman Met Con:

AMRAP 5 min:

1-2-3-4-5-6-7-8-9 etc…Sandbag Cleans (60kg/40kg

1-2-3-4-5-6-7-8-9 etc… x10m SB Belly Carry (60kg/40kg)

Score = Total Reps

LITE:

5m is 1 Rep

Int1 – 8 reps each; carries 45m

Int2 – 7 reps each; carries 40m

Int3 – 6 reps each; carries 35m

Beg1 – 40/30kg

Beg2 – 30/20kg

Beg3 – 20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image -FUN as always after class!! 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 211224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

OR COMPLETE THESE ALTERNATIVE WODS IF COMPLETED YESTERDAY…

1) AMRAP 14 the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU-CO

Athlete 3 – AMRAP Bar Muscle-up

Athlete 4 – AMRAP Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

Holiday Wod:

AMRAP 25 min of the following:

200m Run

20 DU-CO or 50 Jump double clap

20 Bent Over Row (with rucksack/bag)

20 Thrusters (with rucksack/bag)

Score = Total Reps (note load)

LITE:

Beg1 – SU or jump claps; reduce loading

Beg2 – SU or jump claps; 15 reps (reduce loading)

Neg3- SU or jump claps; 15 reps (reduce loading)

then…

2) Strongman Met Con:

AMRAP 5 min:

1-2-3-4-5-6-7-8-9 etc…Sandbag Cleans (60kg/40kg

1-2-3-4-5-6-7-8-9 etc… x10m SB Belly Carry (60kg/40kg)

Score = Total Reps

LITE:

5m is 1 Rep

Int1 – 8 reps each; carries 45m

Int2 – 7 reps each; carries 40m

Int3 – 6 reps each; carries 35m

Beg1 – 40/30kg

Beg2 – 30/20kg

Beg3 – 20/13kg

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image -FUN as always after class!! 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 201224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

Then…

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another 12 Days of Christmas Class from last week Friday 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 191224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) In Teams of 4, working in pairs, complete the following FT:

100 Synchro C2B Pull-ups

100 Synchro Wall Balls (10kg/6.3kg)

100 Synchro T2B

100 Synchro KB Swing (32kg/24kg)

I.e. 2 work in synchro, 2 rest (split approx 50:50)

TC = 24 min

Score = Time/TC plus 1 sec/rep missed

NB – If alone complete half the reps for time in half the TC!

LITE:

Int1 – 28/20kg

Int2 – PU, 24/16kg

Int3 – PU, 20/16kg

Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg

Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg

Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg

Holiday Wod:

AMRAP 16 min of:

50 Pull-ups or Jumping Pull-ups

50 Jumping Airsquats (feet just leave floor)

50 V-ups

100 Step-ups (find a high step or use 2 steps)

Nb – if nothing to pull-up on complete 100 Mountain climbers (big steps)

LITE:

Beg1 – bent knee V-ups

Beg2 – 40 reps e, 80 reps S-up, crunchies

Beg3 – 35 reps e, 70 reps S-up, crunchies

then…

2) AMRAP 10 min – In Teams of 4, Double Under Relay:

Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s

Score = Total Reps (for Team)

LITE:

RX/Int1/2/3 – DU

Beg1/2/3 – SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!

Featured Image – Another 12 Days of Christmas Class from last week Friday 🤩 🎅🔥🎄✝️💥🌶️🤪🎄🎅✝️

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

ONLINE WHITEBOARD/COACHING – 181224

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

RX, LITE and HOME WOD

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

1) Turkish Get-ups (32kg/24kg) – AMRAP 10 min

Use a KB or DB!

Score = Total Reps

Holiday Wod… fill a rucksack or bag w a handle with books or clothes to create weight needed for TGU!

LITE:

Int1 – same

Int2 – 28/22kg

Int3 – 24/20kg

Beg1 – 20/15kg

Beg2 – 15/10kg

Beg3 – 10/5kg

then…

2) AMRAP for 5 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

Rest 2 min

AMRAP for 4 min:

30 TNG Cleans (squat) (35kg/25kg)

15 Strict HSPU

90 DU

Score = Total Reps

LITE:

Holiday Wod – use a rucksack or bag to squat clean with

Int1 – same, 80 DU

Int2 – S/HSPU (1/2 abm), 70 DU

Int3 – S/HSPU (2/3 abm), 60 DU

Beg1 – PPU (61cm/fl), 80 SU

Beg2 – PPU (fl/kns), 70 SU

Beg3 – PPU (kns), 60 SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!