CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 Dec 2017

Featured Image – Just some of our CrossFit Algoa Kids with their participation medals for 2017 at our end of year Christmas Party!

Today and tomorrow we host our CrossFit Algoa Kids Holiday Camp from 10:00 – 12:00. Any late entries can call us on 0845086893.

#crossfitalgoakids #crossfitalgoa #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

 

1) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Load

 

then…

 

2) Complete 21-15-12-9-6-3 of the following FT (BB – 70kg/52kg):
Power Clean
Front Squat
Push Press/Jerk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS

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

 

LITE WOD

 

1) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Load

 

then…

 

2) Complete 21-15-12-9-6-3 of the following FT (BB – 50kg/32kg):
Power Clean
Front Squat
Push Press/Jerk

TC = 12 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

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