CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 June 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 13 June 2018

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#CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #eastcapechamps #alwaysfitleague #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafricaIf you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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) Practice Rope Climbing

Score = For Quality

2) Practice DB Hang Split Snatches

Score = For Quality

then…

3) Complete the Hero WOD “Moon”…

U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents, Marsha and Brian; and sister, Sunday.
First posted June 2, 2011

Complete 7 RFT of:
10 DB hang split snatches (40-lb.), Right arm
1 Rope climb 15-ft. (4.57m)
10 DB hang split snatches (40-lb.), Left arm
1 Rope climb 15-ft. (4.57m)
(For class Rx is 25kg/15kg)

NB – Alternate feet in the split snatch sets.

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Practice Rope Climbing

Score = For Quality

2) Practice DB Hang Split Snatches

Score = For Quality

then…

3) Complete the Hero WOD “Moon” (Read Citation above)

Complete 7 RFT of:
10 DB hang split snatches (15kg/10kg), Right arm
3 Rope Pulls (lying to standing)
10 DB hang split snatches (15kg/10kg), Left arm
3 Rope Pulls (lying to standing)

NB – Alternate feet in the split snatch sets.

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

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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