CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 January 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 11 January 2018

Featured Image –  Thando getting in some Mobility! Daily mobility work is a must…just as is brushing your teeth – essential for preventing decay!! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

 

then…

 

2) Row 100 cal but EMOM (starting at 0) complete 7 C2B Pull-ups FT
Sub for Row (100 SDHP 20kg/13kg)

TC = 12 min

Score = Time

 

EXTRAS WOD

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

 

“LITE” WOD

1)
a) OHS 5-5-5 (Max Day)

Score = Load

b) OHS 10-10 (Max Day)

Score = Load

 

then…

 

2) Row 100 cal but EMOM (starting at 0) complete 7 Assisted Pull-ups FT
Sub for Row (100 SDHP 16kg/10kg)

TC = 12 min

Score = Time

 

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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