CrossFit Algoa (Port Elizabeth) WOD – Tues, 23 January 2018

Featured Image – Some of our Young Men, and good friends, at CrossFit Algoa…Seth, Sebas, Nathan, Josh, Cade, Darshan and Thando!

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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) Complete 5 Rounds FT of:
55 DU
400m Run
25 C2B Pullups

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5

Score = Max Load

EXTRAS WOD

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

LITE WOD

1) Complete 5 Rounds FT of:
40 SU
300m Run
20 Pullups (Assisted)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following EMOM 10:
TNG Clean (squat) 5 (55% 1RM) – EMOM 5
TNG Clean (squat) 5 (65% 1RM) – EMOM 5
*Power Clean and Front Squat allowed!

Score = Max Load

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