CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 October 2017

Featured Image – A big pleasure having friends from @rfx_crossfit in Australia visit us! From left Tammy, Graedon, little Noah, Jess and then on the far right Clint with Cindy and Dave between! Thank you for visiting @CrossFitAlgoa!!

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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’ED WOD

1)
a) Strict Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Kipping Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
50 DU
25 Burpee Broad Jump (BB stopper to stopper jump)
500 m Run

TC = 17 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)
a) Strict Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

b) Kipping Pull-ups RM – E90sO90s (6 min – 4 Rnds)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
50 Single-Unders
20 Burpee Broad Jump (Jump over 5kg bumper plate)
400 m Run

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 – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch