Featured Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!!

Important Dates:

Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

For more Info… 
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open

To Register for the open here…
https://games.crossfit.com/register/open

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 – 060124

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 Jerk (any) – EMOM 10 min (Climb to a Max Day)

Score = Load

LITE:
Keep loading so that great form is maintained!
Beg – power clkean plus front squat allowed. Push Press also allowed!

then…

2) Open Workout 23.1: (14.4 REPEAT) https://games.crossfit.com/workouts/open/2023

Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

Score = Total Reps

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).

TEST VARIATIONS
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+ (Beg2)
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar
pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar
pull-ups

23.1: (14.4 REPEAT) – FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

*The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

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 – Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

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 – 050124

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) Memorial WOD – “Pete”…Peter Games Ponsby (28/05/1963-29/01/2020) will be dearly missed by all at CrossFit Algoa! He was a regular 8:30 class member for over 3 years and was always “Game” for any workout, even the WOD’s with movements that he did not like! Pete did not shy away from hard work and went about it with a smile on his face!! We will always remember your friendship, perseverance, humbleness and positive attitude towards life Pete!

AMRAP the following for 28 Min:
Burden Run 560 m (25/15kg)

Then 5 Rnds of:
1 OHS (50/35kg)
9 C2B Pull-ups
6 Back Squats (50/35kg)
3 Front squats (50/35kg)

Into…

1 Rnd of:
20 Burpee BJO (61cm/51cm)
20m HS Walking (LITE-Bear Walking)

Repeat from start

Score = Total Reps

56/45/50/40-191 Reps/Rnd
10m = 1 Rep

LITE:
Int1 – BR-20/10kg, PU, 45/32kg, 16m HSW
Int2 – 43/30kg, 14m HSW
Int3 – 40/28kg, 12m HSW or 4 WW
Beg1 – BR-10/5kg, 35/25kg, PU (P/G), B-BSO (61/51cm), 4x 0.5 WW
Beg2 – 30/20kg, RR (1/0.5m), B-BSO (41cm), 20m BW(str)
Beg3 – BR-5/2.5kg, RR (0.5/0m), BBF Bps(StepO), 20m BW(bnt)

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 -Thank you Jaco from @crossfiartaxes for joining us for some WODS!!

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 – 030124

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) Escalating Isabel:
10 Snatches (61kg/43kg)
10 Snatches (84kg/58kg)
10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:
NB These are squat snatches
Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)
Int1 – 43/30kg, 61/43kg, 84/58kg
Int2 – 43/30kg, 61/43kg, 75/52kg
Int3 – 43/30kg, 55/38kg, 65/45kg
Beg1 – 43/30kg, 50/30kg, 60/40kg
Beg2 – 30/20kg, 40/25kg, 45/30kg
Beg3 – 20/12kg, 30/20kg, 35/25kg

then…

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

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 -Thank you Jaco from @crossfiartaxes for joining us for some WODS!!

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 – 020124

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) Escalating Isabel:
10 Snatches (61kg/43kg)
10 Snatches (84kg/58kg)
10 Snatches (102kg/70kg)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE:
NB These are squat snatches
Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)
Int1 – 43/30kg, 61/43kg, 84/58kg
Int2 – 43/30kg, 61/43kg, 75/52kg
Int3 – 43/30kg, 55/38kg, 65/45kg
Beg1 – 43/30kg, 50/30kg, 60/40kg
Beg2 – 30/20kg, 40/25kg, 45/30kg
Beg3 – 20/12kg, 30/20kg, 35/25kg

then…

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

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 – How many CrossFit Algoa and AFL members can you spot in the crowed at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 010124

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)
a) Kipping HSPU RM – E2ndMon2ndM for 6 min (3 rnds)
b) Strict HSPU RM – E2ndMon2ndM for 6 min (3 rnds)

Score (a) = Total Reps
Score (b) = Total Reps

Kipping Rep Range 10-20
Strict Rep Range 5-10 Reps
RX Std – HSPU line 76cm long, 25cm from wall

LITE:
Int1 – same Rx
Int2 – 1/2 abm
Int3 – 2/3 abm
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/2x abm kns)

then…

2) AMRAP 9 min:
6 TNG Power Cleans (70kg/50kg)
9 Burpee Box Jump Over (61cm/51cm)
27 DU

Score = Total Reps

LITE:
Int1 – 65/46kg
Int2 – 60/42kg; 25 DU
Int3 – 55/39kg; 20 DU
Beg1 – 50/35kg, BBSO (61/51cm), 30 SU
Beg2 – 40/25kg, BBSO (51cm)
Beg3 – 30/20kg, BBSO (51cm)

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 – Lelani and Audrey at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 300124

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 5 – E2ndMon2ndM for 10 min (5 Rnds – 75% 1RM)

Score = Load
If missed last week – 70% 1RM
If missed 2 weeks – 65% 1RM

LITE:
Keep loading so that great form is maintained!

then…

b) CFA/AFL Benchmartk – THE APE

Complete the following FT:
Legless Peg Board (2.4m) 5 ascents
Legless Rope Climb (4.1m) 5 ascents
Peg Board (2.4m) 5 ascents
Rope Climb (4.1m) 5 ascents

Score = Time

CFA/AFL LITE Options:
NB – T2 (level 2) completes 3 LL PB, 3 LL RC, 4 PB, 4 RC
NB – T1 (level 4) completes last 2 only
Note – P/Board Pull-ups can be done as Longitudinal Pull-ups

Int1 Option:
THE APE
Complete the following FT:
Legless Peg Board Pull-ups 20
Legless Rope Pull-ups 20
Peg Board (2.4m) 5 ascents (or 10 half climbs)
Rope Climb (4.1m) 5 ascents (or 10 half climbs)

Score = Time
Int2 – 20 Peg Board Pull-ups (leg assisted) and 20 Rope Pull-ups (leg assisted)

Beg1 Option:
THE APE
Complete the following FT:
Rope Pull-ups (leg assisted) 20
Rope Pulls – lying to standing (straight legs) 30
Rope Rows (50cm/25cm) 30

Score = Time

Beg2 Option:
THE APE
Complete the following FT:
Rope Rows (50cm/25cm) 50
Rope Pulls – lying to standing (bending allowed) 30

Score = Time

Beg2 – 25cm/0cm ; Rope Pulls – (kns/hips can bend)

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 – Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 300124

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) Open Workout 13.4

AMRAP 7 min ladder 3-6-9-12-15-18-21-24-27 etc of:
Clean and Jerk
T2B

Score = Total Reps

LITE:
Any Clean, any Jerk
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg; HLR
Beg2 – 30/20kg; HKR
Beg3 – 20/12kg; Seated K2C or 1 legged HKR

then…

2) In Teams of 4, AMRAP 15 min, in Indian File:
1x Sled push – 5m High Bar, 5m Low Bar (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
5 Target Burpees
5 Push-ups
Rest until its your turn again

Score = Total Reps
1m = 1 Rep on Sled
RX – 1 Rnd is 20 Reps (10m sled plus 10 reps)
T/Bps – 6 inches – 15.24cm

LITE:
Beg1 – 35kg,25kg/35kg,5kg; PU 4/PU 4 kns up, ts dwn
Beg2 – same B2; 4 T/Bps; PU 3 or 4 kns up, ts dwn/PU 5 kns
Beg3 – 35kg,15kg/35kg,0kg; PU 5/4 kns

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 – Congrats to Audrey, Lelani and Keri who participated at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

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 – 290124

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) TC Test 3 – Tabata Double-Unders for Total Reps

Score = Total Reps

LITE:
Beg1/2/3 – Single-Unders

then…

2) TC Test 4 – AMRAP 14 min:
15 Wall Balls (10kg/6.3kg)
12 Box Step-overs (Farmers Carry) (61cm/51cm – 22.5kgx2/15kgx2)
9 C2W HSPU (76cm at 25cm)

Score = Total Reps

LITE:
PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – 6 C2W RX
L4(T3) – 9 C2W (1/2 abm at 30cm)
Int1 – C2W HSPU C2W (1/2 abm at 30cm)
Int2 – C2W (1/2 abm a 50cm)
Int3 – C2W (2/3 abm at 50 cm)
Beg1 – WB (6.3/4.5kg, 10ft/9ft); FC-BSO (15kgx2/10kgx2-61/51cm); C2W (90cm 2/3 abm)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); FC-BSO (10kgx2/7kgx2-61/51cm); PPU (51cm/Flr)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); FC-BSO (7.5kgx2/5kgx2-61/51cm); PPU (Flr/Flr 1 abm riser head)

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 – Some of our current TC Kick-start Members… from left Mike, Juan, Coach Dave, and Norm! 

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 – 270124

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 the following for 10 min:
10 HSPU
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

LITE:
Int1 – 8 GHD SU or Sit-Up (20/12kg)
Int3 – 2/3 abm, 6 GHD SU or SU (16/10kg)
Beg1 – PPU (61/51cm), SU (10/5kg)
Beg2 – PPU (51cm/Flr), SU
Beg3 – PPU (Flr/Kns 2x abm), SU

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
30x 7.62m Shuttle Run (1 rep – 7.62m)

TC – 15 Min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 6 B-MU
Int2 – 5 B-MU (B/P) or 10 Jump B-MU (Bar Chin)
Int3 – 10 B-MU (G/P) or 10 Jump B-MU (Bar Collar B)
Beg1 – 10 PU (P/B), 10/6 PU or F-10 (kns up, ts dwn)
Beg2 – 10 RR (1/0.5m), 6 PU or M-10 (kns up, ts dwn)/10 PU (k) 24x S-Run
Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 20x S-Run

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 – Some of our current TC Kick-start Members… from left Mike, Juan, Coach Dave, and Norm! 

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 – 260124

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 the following for 10 min:
10 HSPU
20 Jumping Alt. Lunges
10 GHD Sit-ups

Score = Total Reps

LITE:
Int1 – 8 GHD SU or Sit-Up (20/12kg)
Int3 – 2/3 abm, 6 GHD SU or SU (16/10kg)
Beg1 – PPU (61/51cm), SU (10/5kg)
Beg2 – PPU (51cm/Flr), SU
Beg3 – PPU (Flr/Kns 2x abm), SU

then…

2) Complete 3 Rnds of the following FT:
10 Bar Muscle-ups
30x 7.62m Shuttle Run (1 rep – 7.62m)

TC – 15 Min

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 – 6 B-MU
Int2 – 5 B-MU (B/P) or 10 Jump B-MU (Bar Chin)
Int3 – 10 B-MU (G/P) or 10 Jump B-MU (Bar Collar B)
Beg1 – 10 PU (P/B), 10/6 PU or F-10 (kns up, ts dwn)
Beg2 – 10 RR (1/0.5m), 6 PU or M-10 (kns up, ts dwn)/10 PU (k) 24x S-Run
Beg3 – 10 RR (0.5/0m), 10/6 PU (k), 20x S-Run

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!