CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 Dec 2017

Featured Image – The final day of our CrossFit Algoa Kids Holiday Camp…the Kids and our Coaches had a blast!!!!

If you are interested in enrolling your Kids into our awesome program in 2018 to take their Sporting Ability, Health and Fitness to the next level, please contact us on: info@algoacrossfit.com / 0845086893 (Kids).

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

1) EMOM for 10 minutes complete the following:
Min 1 – 5 OHS (70% 1RM)
Min 2 – 10 Hallow Rocks, 10 Supermans

Score = Load (note number of Hallow Rocks & Superman’s completed out of 100)

 

then..

 

2) Complete the following FT:
100 KB Swings (32kg/24kg)
1 Mile Run (1609m)
100 KB Facing Burpees

TC = 22 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) EMOM for 10 minutes complete the following:
Min 1 – 5 OHS (70% 1RM)
Min 2 – 10 Hallow Crunches, 10 Supermans

Score = Load (note number of Hallow Crunches & Superman’s completed out of 100)

 

then..

 

2) Complete the following FT:
100 KB Swings (24kg/16kg)
1 km Run
100 Burpees

TC = 22 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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