CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 August 2017

Featured Image – Some of our Eva supporters at our “Potluck” CrossFit Games viewing evening this past weekend! #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

THIS WEEK WE WILL COMPLETE SELECTED 2017 REEBOK CROSSFIT GAMES EVENTS! OUR COMPETITORS WILL COMPLETE ALL THESE EVENTS FROM WED TO SATURDAY!

RX’ED WOD

1) 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1.5 miles (2414 m)
Swim 500 meters (Box Sub – 2 km row or 200 SDHP 20kg/13kg)
Run 1.5 miles (2414 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!

LITE WOD

1) CrossFit Algoa’s LITE Variant of the 2017 Reebok CrossFit Games (RUN, SWIM, RUN) (https://games.crossfit.com/workouts/games/2017)

For time:
Run 1 miles (1609 m)
Swim 250 meters (Box Sub – 1 km row or 100 SDHP 20kg/13kg)
Run 1 miles (1609 m)

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Score = Time/TC plus 1 sec/rep missed

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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