CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Tues, 12 Dec 2017

Featured Image – Our CrossFit Algoa Kids Holiday camp was packed again! The “Bobbing for Apples game was a big hit! One more day!

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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) In Teams of 2, complete the following EMOM for 10 min:
1st Athlete – AMRAP 30 sec Sandbag Cleans (60kg/40kg)
2nd Athlete – AMRAP 30 sec Strict HSPU
*Athletes switch after 30 sec’s

Score = Total Reps

 

then…

 

2) Complete the following FT:
3 Rnds of:
50 DU
25 C2B Pull-ups

3 Rnds of:
50 DU
25 T2B

3 Rnds of:
50 DU
25 Pull-ups

TC = 18 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) In Teams of 2, complete the following EMOM for 10 min:
1st Athlete – AMRAP 30 sec Sandbag Cleans (40kg/30kg)
2nd Athlete – AMRAP 30 sec Piked Push-ups (61cm/floor)
*Athletes switch after 30 sec’s

Score = Total Reps

 

then…

 

2) Complete the following FT:
3 Rnds of:
50 Single Unders
25 C2B Pull-ups (assisted)

3 Rnds of:
50 Single Unders
25 HKR

3 Rnds of:
50 Single Unders
25 Pull-ups (assisted)

 

TC = 18 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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