CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 Dec 2017

Featured Image – Saturday morning’s Fun Fitness Camp was awesome! Congratulations to everyone who participated! A special congrats to our Transformation Challenge Members who participated in this tough training session! Here we have our 2 teams completing 75 Synchro Airsquats for time!

REMINDER – if anyone wants to still attend the Christmas Party/End of Year Function please contact Dave asap!

#transformationchallenge #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit
#reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #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’ED WOD

Last chance to complete any Tests for the Summer/Transformation Challenges!!

REMINDER – Christmas End of Year Party, this Wednesday 18:00! Contact Dave ASAP for any last minute bookings!!

 

1) A mixed Tabata of the following for 8 min:
1st 20 sec – Strict C2B Pull-ups
2nd 20 sec – Strict Handstand Push-ups

Score = Total Reps (Note number on each)

 

then…

 

2) Complete the following for time:
AMRAP 7:
Run 300 m
25 DB Snatch (30kg/20kg)
20 Burpee Box Jump Over (61cm/51cm)

Rest 2 min…

AMRAP 6:
Run 200 m
15 DB Snatch (30kg/20kg)
10 Burpee Box Jump Over (61cm/51cm)

Rest 2 min…

AMRAP 5:
Run 100 m
10 DB Snatch (30kg/20kg)
5 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps
10m – 1 rep

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

LITE & TRANSFORMATION CHALLENGE WOD’s

Last chance to complete any Tests for the Summer/Transformation Challenges!!

1) A mixed Tabata of the following for 8 min:
1st 20 sec – Strict C2B Pull-ups (Assisted)
2nd 20 sec – Jacket assisted HSPU OR Piked Pushups

Score = Total Reps (Note number on each)

 

then…

 

2) Complete the following for time:
AMRAP 7:
Run 300 m
25 DB Snatch (15kg/10kg)
20 BB Facing Burpees (normal loaded height)

Rest 2 min…

AMRAP 6:
Run 200 m
15 DB Snatch (15kg/10kg)
10 BB Facing Burpees (normal loaded height)

Rest 2 min…

AMRAP 5:
Run 100 m
10 DB Snatch (15kg/10kg)
5 BB Facing Burpees (normal loaded height)

Score = Total Reps
10m – 1 rep

 

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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