CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 10 August 2017

Featured Image – Yesterday’s “Women’s Day WOD” class – great turn out! Thank you to all the guys who dressed abit (or more than) feminine yesterday!! #crossfitgames #crossfitposted #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #retreatonmain #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

 

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

 

RX’ED WOD

1) 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 450 meters
7 hay bale clean burpees (50 inches – 127cm; approx 1 m wide)

M 100-lb. sandbag (45kg) ; F 70-lb. sandbag (32kg)

Athletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
After each successive round you will need to jump over that number of hay bales (i.e. once completed Rnd 4, you will move your sandbag to the 5th hay bale and then return by jumping over 4 hay bales before starting your 450m run.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 double-unders

M 135 lb. (61kg) F 95 lb. (43kg)

Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.

Time cap: 12 minutes

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games workouts missed this week!

 

LITE WOD

1) CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (MADISON TRIPLET) (https://games.crossfit.com/workouts/games/2017)

5 rounds of time of:
Run 350 meters
7 Sandbag cleans plus burpee over sandbag

M sandbag/D-Ball or 2x15kg bumpers (30kg) ; F sandbag/D-Ball or 1x20kg bumper (20kg)

Athletes will begin each round with a 350-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
Burpee over sandbag

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

then…

2) HEAVY 17.5 – CrossFit Algoa’s LITE VARIANT of 2017 Reebok CrossFit Games (https://games.crossfit.com/workouts/games/2017)

10 rounds:
9 thrusters
35 single-unders

M (40kg) F (25kg)

Athletes will complete 10 rounds of 9 thrusters and 35 single-unders before crossing the finish line.

Time cap: 12 minutes

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/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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