CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 16 July 2019

Featured Image – Okkert (Right) and James hitting the Games Bound Comp on Friday! NB – We have extended the time to enter your Games Bound ONLINE scores until 14:00 today! Thank you to everyone who supported our ONLINE world wide comp!

You can still enter your Scores through the link below (until 14:00)

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)

Box Comp – Come register manually at CrossFit Algoa between 8:40 and 11:00!

#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 WOD

1) Practice Kipping HSPU
If you are proficient in performing kipping HSPU, progress to a deeper deficit from which you are comfortable with!

Score = For Quality

then…

2) AMRAP the following for 16 min:
100 DU
30 T2B
8 Parallette HSPU (25cm/17.5cm)

Score = Total Reps
RX = 138 Reps/Rnd

EXTRAS

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

LITE WOD

1) Options:
Reduce to progression with which you are comfortable and safe!

then…

2) Options:
Int1 – 85 DU, 25 T2B, D/HSPU (15/9cm), 118R/R
Int2 – 75 DU, 20 T2B, D/HSPU (3/1.5cm), 103R/R
Int3 – 65 DU, 15 T2B, HSPU, 88 Reps/Rnd
Beg1 – 100 SU, 25 HLR, PPU (61cm/Fl), 133R/R
Beg2 – 75 SU, 20 HKR, PPU (Fl/knees), 103R/R

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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