CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 10 July 2019

Featured Image – Dave’s Games Bound Fundraiser Workouts, DLGB 19.1, 19.2, 19.3, have been released! Go to the relevant links below for: 1) More Info, 2) To enter, or 3) To download the Workouts!

Online Comp Deadline (Mon 15 July) and Box Comp @CrossFitAlgoa (Sat 13 July, 9:00)

1. MORE INFO

Click HERE to find out more info and to Download the Workouts!

2. REGISTER AT THE QUICK LINKS BELOW:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

3. GO TO THE QUICK LINKS BELOW TO TAKE YOU DIRECTLY TO THE WORKOUT DOCUMENTS FOR DLGB 19.1/19.2/19.3:

Dave-Levey-Games-Bound-DLGB19pt1-19pt2.pdf

Dave-Levey-Games-Bound-DLGB19pt3.pdf

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

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

RX’ED WOD

1) Practice Rope Climbing

Score = For Quality

then…

2) AMRAP each of the following Mvts for 90 sec, for 3 Rnds:
1- Rope Climbing (6m)
2- Box Jump Overs (61cm/51cm)
3- T2B
4- 1 Arm DB STOH (45kg/30kg)
5- Rest 90 sec

Score = Total Reps
7.5 min per Rnd

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Scale and Practice at your appropriate skill level

then…

2) Options:
Int1 – RC (4.5m), DB (35/25kg)
Int2 – DB (30/20kg)
Int3 – Half Climbs (no jump), DB (25/15kg)
Beg1 – Rope Pulls-lying to stand (str legs), DB (15/10kg), HLR, BSO (61/51cm)
Beg2 – Rope Pulls-lying to stand (bnt legs), DB (10/7.5kg), HKR, BSO (41cm)

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 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 again to take part in the 2019 Reebok CrossFit Games in August later 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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