CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Tues, 18 July 2017

Featured Image – Eva’s FUNraiser was a blast! Thank you to everyone who supported Eva in getting to the 2017 Reebok CrossFit Games. If you would still like to contribute something…please contact us on info@algoacrossfit.com. #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) On a running clock set for 15 minutes:

a) Time to 30 strict HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 kipping HSPU

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative HS Hold time at wall

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (20kg/13kg)
15 Burpee BJO (61cm/51cm)

Score = Total Reps

LITE WOD

1) On a running clock set for 15 minutes:

a) Time to 30 Piked Push-ups

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

b) At 5:00 start – Time to 30 Piked Push-ups (scaled from A)

TC = 5 min

Score = Time/TC plus 1 sec per rep missed

c) At 10:00 start – Max cumulative Piked Push-up Hold time (61cm/51cm)

Score = Total seconds held in 5 min

then…

2) AMRAP 16 min:
40 SDHP (16kg/10kg)
15 BB Facing Burpees

Score = Total Reps

COMPETITORS WOD

Please see the class whiteboard. Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch

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