CrossFit Algoa (Port Elizabeth) WOD – Wed, 23 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 23 May 2018

Featured Image – Pete on Medicine Ball Cleans – deceivingly difficult when done in high reps ranges! Great work to everyone who completed yesterday’s tough WOD!

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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) AMRAP the following for 15 min:
Min 1 – DB Step Over (61cm/51cm) (36kgx2/25kgx2)
Min 2 – Strict HSPU
Min 3 – Strict Ring Dips

Score = Total Reps

then…

2) Complete the following FT:
45 Burpee BJO (76cm/61cm)
TC = 3 min (0-3 min), Rest 1 min

45 Sandbag Hang Cleans (60kg/40kg) – no dropping allowed
TC = 3 min (4-7 min) min, Rest 1 min

300 DU
TC = 3 min (8 – 11 min)

Score = Time/TC plus 1 sec per Rep Missed

(i.e. Reps missed for BBJO plus reps missed on Sandbag HC plus reps missed on DU’s)

You must take your 1 min precise rests immediately after completing the designated reps. If you are short, rest 1 min after the time cap and continue.

 

EXTRAS

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

 

LITE WOD

1) AMRAP the following for 15 min:
Min 1 – DB Step Over (61cm/51cm) (25kgx2/15kgx2)
Min 2 – Piked Push-ups (61cm/floor)
Min 3 – Assisted Bar Dips

Score = Total Reps

then…

2) Complete the following FT:
45 BB Facing Burpees
TC = 3 min (0-3 min), Rest 1 min

45 Sandbag Hang Cleans (40kg/30kg) – no dropping allowed
TC = 3 min (4-7 min) min, Rest 1 min

300 Single-Unders
TC = 3 min (8 – 11 min)

Score = Time/TC plus 1 sec per Rep Missed

(i.e. Reps missed for BBJO plus reps missed on Sandbag HC plus reps missed on DU’s)

You must take your 1 min precise rests immediately after completing the designated reps. If you are short, rest 1 min after the time cap and continue.

 

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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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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