CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 19 July 2017

Featured Image – All the chaos at Eva’s FUNraiser! This was a spicy little number programmed by Intern Coach Jeanine… 15-12-9 Power Cleans (60kg/40kg and Lateral BB Burpees. If you would still like to contribute something to Eva’s trip…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) Front Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
15-ft. (4.57 m) rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. (20kg/10kg) plate
Run 400 meters

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD:

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

“LITE” WOD

1) Front Squat 6 x 8 (75% 1RM) – If missed last week 6 x 10 (70% 1RM) or 1st week 6 x 8 (70% 1RM)

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT of CrossFit HQ WOD – Thursday 170629 (111108)

“White”

5 rounds for time of:
9 Rope Pulls – lying to standing
10 Hanging Knee Raises
21 overhead walking lunge steps, 45-lb. (10kg/5kg) plate
Run 400 meters

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

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/.

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

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