Featured Image – Tim and Jade on Opposite Shoulder Taps from a Wall Walk position …this is one of our scaled options for Handstand Walking and can be further scaled in and of itself!!

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)  

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

ONLINE WHITEBOARD/COACHING – 050424

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

RX, LITE and HOME WOD

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

1) CFA/AFL Benchmark – Fran-Kalsu combo –

100 Thrusters (61/43kg) FT …

but EMOM starting at 0 min complete at Zero/Even min – 5 BBF Bps and at Odd min – 8 C2C Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 55/38kg, 7 C2B
Int2 – 50/35kg, 4 BBF Bps, 6 C2B
Int3 – 43/30kg, 4 BBF Bps, 8 PU
Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)
Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)
Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m) ; TC New – cap 18 min

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Eva on Open Workout 24.1 at our Friday Night Lights!!!

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)  

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

ONLINE WHITEBOARD/COACHING – 040424

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

RX, LITE and HOME WOD

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

1) Clean (squat) and Push Jerk 1 – EMOM for 10 min (Climb to a Max Day)

Score = Max Load

LITE:
Beg – Push Jerk or Push Press allowed

then…

2) Complete 3 Rnds of the following FT:
20 DB Clean (power) and Push Jerk (30kg/20kg)
15 DB OH Walking Lunge (30kg/20kg)
20 m Handstand Walk

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Swop arms as needed for DB CJ and OH Walking lunge
Int1 – HSW 18m
Int2 – HSW 16m
Int3 – 25/16kg, HSW 15m or 45 Weight shifts (HS – wall)
Beg1 – 22.5/15kg, 45 Wall Walk (90cm) Opp sh taps
Beg2 – 20/12kg, 45 Piked PU opp sh taps (61/51cm)
Beg3 – 15/8kg, 45 Piked PU opp sh taps (Flr)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Thando and Hannah “fist bumping” after a tough Open Workout @CrossFitAlgoa!!!!!

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)  

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

ONLINE WHITEBOARD/COACHING – 030424

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

RX, LITE and HOME WOD

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

1) CFA/AFL 40:20 intervals
Work 1-40 sec, Rest 40-60 sec, for 4 Rnds – 4 min

CFA/AFL 40:20 intervals for Max Total Reps:

a) Power Cleans (60kg/40kg)

Rest 90 sec

b) Cross-Over Single Unders

Rest 90 sec

c) Wall Walks

Rest 90 sec

d) Toes to Bar/Rings

Rest 90 sec

e) Box Jump Overs (76cm/61cm)

Score = Total Reps

NB – Total Time 26 min with rests!

LITE:
Int1 – 50/32kg
Int2 – 45/30kg
Int3 – 40/25kg, BJO (61/51cm)
Beg1 – 35/20kg, Half WW, HLR, BJO (61/51cm)
Beg2 – 30/20kg, 1-step WW, HKR, BSO (51cm)
Beg3 – 20/12kg, WormW, SU, HKR (x1) or Seated K2C, BSO (41cm)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Mark flying high on Burpee Box Jump Overs… For those who are not ready to jump… we scale down (make it easier) and get them to do Burpee Box Step Overs, on a box of appropriate height!!!!!

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)  

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

ONLINE WHITEBOARD/COACHING – 010424

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

RX, LITE and HOME WOD

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

1) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 2)

Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

1 rep = 1kg

LITE:

Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –
Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1
Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1
Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1 Min

then…

2) Complete the following FT:
27-24-21 x 7.62m Shuttle Run
24-21-18 C2B Pull-ups
21-18-15 Lateral Burpees (over a line)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – Same
Int2 – 21-18-15 C2B
Int3 – 18-15-12 C2B
Beg1 – 24-21-18 PU (P/G)
Beg2 – RR (1/0.5m); Lat Bps (Step O)
Beg3 – 24-21-18 S-Run; 21-16-15 RR (0.5/0m); 15-12-9 Lat Bps (Step O)

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – HE HAS RISEN – Matthew 28:6 (Image courtesy of @YouVersion)

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)  

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

ONLINE WHITEBOARD/COACHING – 010424

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

RX, LITE and HOME WOD

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

Easter Monday… Box is Closed – Re-opens Tues 2 April

No scheduled Training for today! Enjoy Easter Monday and get outdoors and do something fun and active with your family/friends!
For those needing to train… complete any workout/s you have missed in the last 2 weeks!!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Acts 4:12!!!!! Amen (Image courtesy of @YouVersion)

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)  

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

ONLINE WHITEBOARD/COACHING – 290324

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

RX, LITE and HOME WOD

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

Easter Friday… Box is Closed – Re-opens Tues 2 April

IF YOU MISSED YESTERDAY’S WOD… COMPLETE TODAY!!

1) Complete the following Home-Based WOD…

THE EASTER BUNNY 2 –
27-21-15-9 FT:
Alt Jumping Lunges (21-15-9 per leg)
Bp BJ (1 m jump)
Jumping Squats
HSW (m)
S-Run (15.24m)
DU

TC – 25 min

Score = Time/TC plus 1 sec/rep missed
NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)
NB – 1 shuttle = 15.24m whic is 2 x 7.62m

LITE:
Int1 – 21-15-9-6m; 21-15-9-6 DU
Int2 – 18-12-6-3m; 18-12-6-3 DU
Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU
Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU
Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU
Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Friday Nigh Lights Braai fun!!!!

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)  

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

ONLINE WHITEBOARD/COACHING – 280324

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

RX, LITE and HOME WOD

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

Repeat 22/8/2017 and 17/03/23 –

1) AMRAP 11 min:
60 Wall Balls 60 (9.1kg/6.3kg)
100 DU

Score = Total Reps

LITE:
Int1 – WB/sub Thr (22.5/15kg), 90 DU
Int2 – WB/sub Thr (22.5/15kg), 80 DU
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU

then…

2) Repeat from 26/04/21 and 17/03/23 –

Complete the following mixed AMRAP 20:

S-HSPU MARY – AMRAP 7:
5 S-HSPU
10 Pistols (alt.)
15 C2B Pull-ups

Straight into…

AMRAP 3 min:
Bar MU

Straight into…

AMRAP 3 Min:
Bp BJO (61c/51cm)

Straight into…

CINDY – AMRAP 7 min
5 Pull-ups
10 Push-ups
15 Airsquats

Score = Total Reps

LITE:
RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups ; MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps
Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B
Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips
Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip C just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar at CBone) or BOR/Dips
Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)
Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)
Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Jayde on DB Snatches on Open Workoput 24.1!

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)  

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

ONLINE WHITEBOARD/COACHING – 270324

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

RX, LITE and HOME WOD

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

1) AMRAP 10 min:
30 sec Freestanding Handstand Holding (inside Square 1.21m x 1.21m)
20 m HSW
50 Opposite Shoulder Taps
10 Strict Pull-ups

Score = Total Reps

(NB – inside Square 1.21m x 1.21m)

LITE:
Int1 – Same; 30 Opp Sh Taps; 8 S-PU
Int2 – 16m HSW; 30 Opp Sh Taps at Wall; 6 S-PU
Int3 – At wall HS Hold; 14m HSW or 7 WW; 30 Weight shifts at wall; 5 S-PU
Beg1 – Reverse Wall Walk Hold; 7 Half WW; 30 opp Sh taps (Half WW pos); 10 S-PU (P/G)
Beg2 – Piked Hold (61cm); 7 1-step WW; 30 Opp sh taps (piked pos 61/51cm); RR (0.5/1m)
Beg3 – Piked Hold (51cm); 7 WWalk; 30 Opp sh taps (Feet on flr); ; RR (0/0.5m)

then…

2) 40:20 Intervals (4 Rnds) – AMRAP 4 min each:
Airbike (cal) or Row C2 (cal)
Rest 1 min
Shuttle Run (15.24m – 2x 7.62m)
Rest 1 min
DU
Rest 1 min
Target Burpees (15.24cm)

Score = Reps (24 min)

LITE:
1m = 1 rep
1 rep is 1x 7.62m length
Beg1 – SU
Beg2 – SU
Beg3 – SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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@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 – Kim working hard on Open Workout 24.1!! Well done Kim!!!!!

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ONLINE WHITEBOARD/COACHING – 250324

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

RX, LITE and HOME WOD

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

1) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 1)

Score = Load

1 rep = 1kg ; Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

LITE: Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –
Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1
Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1
Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1 Min

Then…

2) Repeat 13 March 24 – CF HQ WOD – 230309 (https://www.crossfit.com/essentials/wod-demo-toes-to-bars-burpees)

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees.
Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Score = Total Reps when you fell out (i.e. Total T2B reps plus Burpee reps)
PS FOR TODAY… ONCE YOU FALL OUT, YOU WILL CONTINUE COMPLETING 30 SEC OR T2B ND 30 SEC OF TARGET BPS UNTIL 15 MIN ARE COMPLETE! THIS DOES NOT COUNT TO YOUR SCORE!!

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts.
Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

LITE:
NB – CFA Standard for Burpee are target burpees to the T2B bar (2 handed touch at the same time)
Beg1 – HLR
Beg2 – HKR, plain Burpees
Beg3 – 1 legged HKR or seated K2C

EXTRAS

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