CrossFit Algoa (Port Elizabeth) WOD – Sat 12 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 12 August 2017

Featured Image – Candice, in class, climbing the rope on the 2017 Reebok CrossFit Games Event (2223 Interval)! #crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #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’s

1) 2017 Reebok CrossFit Games (STRONGMAN’S FEAR) (https://games.crossfit.com/workouts/games/2017)

For time:
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 420-lb. (190kg) yoke, 170-lb. (77kg) logs, 265-lb. (120kg) sled
F 300-lb. (136kg) yoke, 120-lb. (54kg) logs, 220-lb. (99kg) sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.

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

Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

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

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS WOD

Complete any of the 2017 Reebok CrossFit Games WOD’s you might have missed this week!

 

LITE WOD

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

For time:
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag
60-ft. yoke carry + 60 Same Side Hip Touches
60-ft. farmers log carry + 60 Same Side Hip Touches
60-ft. sled drag

* 60-ft = 18.28m

**Athletes may carry the objects in any order they choose.
M 100kg yoke, 40kg logs (DB’s) , 80kg sled
F 65kg yoke (BB withbands), 25kg logs (DB’s), 50kg sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.
The athlete’s score is the total time it takes for them to complete the event.
Watch Alex Parker demo Strongman’s Fear (https://www.youtube.com/watch?v=2BY7jRaI14k).

TC = 10 min

Score = Time

then…

2) CrossFit Algoa’s LITE VARIANT 2017 Reebok CrossFit Games (AMANDA .45) (https://games.crossfit.com/workouts/games/2017)

13-11-9-7-5 reps for time of:
Pull-ups (assisted)
Push-ups
Squat Snatches

M 40kg F 25kg

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. 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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