CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 July 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 5 July 2018

Featured Image – BOOK YOUR TICKETS … for our “Our Evening at the Box” Fundraiser Event to get Dave and Eva to the 2018 Reebok CrossFit Games! The evening takes place on Saturday 14 July – for R200 per person you get a Spit Braai, Live Entertainment, an Auction and a Raffle with awesome products and services up for grabs!! For all the details go to the following link: https://crossfitalgoa.com/an-evening-with-the-box-stars/

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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) Complete the following FT:
100 DU’s
12 Cleans (80kg/52kg or 50% 1RM)
80 DU’s
9 Cleans (100kg/65kg or 62.5% 1RM)
60 DU’
6 Cleans (120kg/78kg or 75% 1RM)
40 DU’s
3 Cleans (140kg/90kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Muscle-ups FT

TC = 10 min

Score = Time/Time Cap Plus 1 sec/rep missed

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
100 SU’s
12 Cleans (50kg/30kg or 50% 1RM)
80 SU’s
9 Cleans (65kg/40kg or 62.5% 1RM)
60 SU’
6 Cleans (75kg/45kg or 75% 1RM)
40 SU’s
3 Cleans (90kg/50kg or 87.5% 1RM)

TC = 12

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Inclined/Lunging & Jumping Muscle-ups FT

TC = 10 min

Score = Time/Time Cap 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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