CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 April 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 13 April 2018

Featured Image – It’s just one week until the start of the Age Group Online Qualifyer for the 2018 Reebok CrossFit Games…Eva in pictures above, will be trying her best to make it to the Reebok CrossFit Games for a 3rd time!! In pictures above, Eva competing in gymnastics in 1985 and a current picture of her doing some muscle-ups, from a recent post of hers on her instagram account (@evainsa)

#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) Complete the following FT:

50-40-30-20-10 DB Snatch (alt.) (22.5kg/15kg)
20-18-15-12-9 Burpee BJO (61cm/51cm) – New Standard!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 3 km FT

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10m = 1 Rep

 

EXTRAS

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

 

LITE WOD

1) Complete the following FT:

50-40-30-20-10 DB Snatch (alt.) (15kg/10kg)
20-18-15-12-9 BB Facing Burpees – Step-over allowed!

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Run 2 km FT

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10m = 1 Rep

 

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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