CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 August 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 August 2018

Featured Image – Margaux Alvarez (USA) and Lukas Esslinger (Switzerland) won the women and men’s Marathon Rows respectively at the 2018 Reebok CrossFit Games! This is how the athletes ended off Day 1…the Marathon Row had a 4 hour time cap! (Image courtesy of CrossFit, Inc.)

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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 WOD

The Marathon Row 42,195 meters (Event 4 of the 2018 Reebok CrossFit Games) will be adjusted to the following workout for the class…

AMRAP the following for 45 min:
400 m Run
100 DU’s
50 SDHP (20kg/13kg) – Row 500m
25 Burpees

Score = Total Reps
*10 m = 1 rep
(I.e. 215 reps per Rnd)

EXTRAS

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

LITE WOD

The Marathon Row 42,195 meters (Event 4 of the 2018 Reebok CrossFit Games) will be adjusted to the following workout CrossFit Algoa LITE Workout for the class…

AMRAP the following for 35 min:
400 m Run
100 Single-unders
50 SDHP (16kg/10kg) – Row 500m
25 Burpees

Score = Total Reps
*10 m = 1 rep
(I.e. 215 reps per 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 ā€“ https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch

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