CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 Feb 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 2 Feb 2018

Featured Image –  Day 1 of FiCT was a blast! A beach event involving Stand Up Paddle (SUP) Boarding was the highlight of the day!#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 WOD

1) Back Squat 10-10-10 (60% 1RM)

Score = Load

then…

2) AMRAP the following over 12 minutes (BB – 60kg/43kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

EXTRAS

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

LITE WOD

1) Back Squat 10-10-10 (60% 1RM)

Score = Load

then…

2) AMRAP the following over 12 minutes (BB – 40kg/25kg):
AMRAP 1 – Thruster
Rest 30 sec
AMRAP 2 – STOH
Rest 1 min
AMRAP 3 – Cluster
Rest 1 min
AMRAP 2 – STOH
Rest 30 sec
AMRAP 1 – Thruster

Score = Total Reps

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave ondave@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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