CrossFit Algoa (Port Elizabeth) WOD – Fri, 23 March 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 23 March 2018

Featured Image – Dave Castro depicting 3 choices for Open Workout 18.5…the public and fans had the opportunity to vote for their choice of 3 workouts during the early hours of the morning! (Image courtesy of CrossFit, Inc.)

Reminder – Box Bring and Braai for our “Friday Night Lights” and Open Workout 18.5…come catch all the action as our Open Entrants take on Open Workout 18.5! See our email sent yesterday for all the particulars.

#18point5 #intheopen #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 And LITE WOD

Open Workout 18.5

Go view the announcement at: games.crossfit.com
Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2018/18.5

Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
Etc.

Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar
pull-ups
Women use 45 lb., perform jumping chin-overbar
pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar
pull-ups
Girls use 35 lb., perform jumping chin-over-bar
pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar
pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar
pull-ups
Women use 35 lb., perform jumping chin-overbar
pull-ups

* The official weight is in pounds. For your convenience, the
minimum acceptable weights in kilograms are 45 kg (100 lb.), 29
kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

 

EXTRAS

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

 

COMPETITORS WOD

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