CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 10 June 2019

Featured Image – 2019 Endurade @eastcapechamps Teams and Volunteers! A massive congrats to all of you who participated at the EECC in 2019!! Congrats to you guys, I am super proud of your achievements and progress!! Also thank you to all the CrossFit Algoa members, AFL athletes and Volunteers (from CrossFit Algoa and other facilities) who assisted as volunteers over the weekend!! Thank you for sharing your time and energy to make this competition a success!!!!

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

REMINDER – NO CLASSES TODAY! WE ARE SETTING UP THE BOX AFTER THE EECC THIS PAST WEEKEND!
CLASSES RESUME TOMORROW TUESDAY 11 JUNE AT 5:25 AM… SEE OUR HOME-BASED WOD BELOW FOR TODAY’S TRAINING!

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

RX’ED WOD

1) Don’s travelling WOD – #AMRAPSHEEP 20 min:
10 Push-ups
5 Burpees
10 Sit-ups
5 Burpees
10 Air-squats
5 Burpees

NB – 45 Reps/Rnd

Score = Total Reps

NB – WOD courtesy of Don who made up this beautiful WOD with all his travels of late!!

LITE Options:
Beg1 – PU (Floor/Kneeling)
Beg2 – PU (K)

COMPETITORS WOD

It’s 2 days of complete rest for the EECC athletes. Those who did not participate in the EECC will complete all of the Individual Workouts today – go visit: http://eastcapechamps.co.za/2019-workouts/ for all the Event details!

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 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 and 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). Dave has qualified to take part in the 2019 Reebok CrossFit Games again this year (Mens 40-44 yrs)!

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

Cool-down/Trigger Ball/Foam Roll/Stretch

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