CrossFit Algoa (Port Elizabeth) WOD – Thurs, 19 July 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 19 July 2018

Featured Image – Coach Deane putting in some good old grunt work on some sled (tyre) drags to improve his physical work capacity (i.e. FITNESS)!! (Image courtesy of his instagram account @coach_deanecf )

#CrossFitGames #CrossFitAlgoa #CrossFitalgoaKids #makingpeoplebetter #CrossFit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #UrbanEspressCoffeeCo #markandersonphysiotherapy #bronscor #luke1v37 #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’ED WOD

1) Power Clean and 3 Split Jerks – E90sOn90s climb to a Max Day for 12 min (8 sets)

Score = Load

then…

2) AMRAP the following for 16 min:

500 m Row (or 50 SDHP 20/13kg)
30 C2B Pull-ups
10 Push-ups

Score = Total Reps

NB – 500 m = 50 Reps
90 Reps/Rnd

EXTRAS WOD

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

“LITE” WOD

1) Power Clean and 3 Push Jerks – E90sOn90s climb to a Max Day for 12 min (8 sets)

Score = Load

then…

2) AMRAP the following for 16 min:

500 m Row (or 50 SDHP 16/10kg)
30 Pull-ups (assisted)
10 Push-ups (floor/kneeling)

Score = Total Reps

NB – 500 m = 50 Reps
90 Reps/Rnd

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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