CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 August 2017

Featured Image – You got to love burpee box jump overs! 17:00 class on Open Workout 17.1 Re-test for our Winter Challenge! #crossfitgames #crossfitposted #crossfitalgoa #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

1) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

5-4-3-2-1 Rope Climb (4.5m)
10-8-6-4-2 DB Push Press/Push Jerk (45kg/31kg) – between each round move the DB 5 m forward while in the Front Rack!

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS

None Today!

 

LITE WOD

1) Complete any of The Winter Challenge Tests missed (Tests 1 – 6)

or

1) If you have completed all then complete the following…

Practice Rope Climbing…

then…

2) Complete the following FT:

15-12-9-6-3 Rope Pulls – Lying to standing Climb
10-8-6-4-2 DB Push Press/Push Jerk (25kg/15kg) – between each round move the DB 5 m forward while in the Front Rack!

TC = 17 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 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 ā€“ https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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