CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 September 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 5 September 2018

Feature Image – Just 2 more sleeps until the Individual competition at the Endurade East Cape Champs (EECC). You will see both top national and local athletes, through to beginners partaking in our fun filled Endurade East Cape Champs! The Team Competition takes place on Saturday and Sunday! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
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@bradmillar #futuretech #retreatonmain @roxannestottelaar @bronscor @alwaysfitleague @reebok_sa #luke1v37

#fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

NB – EECC Athletes – complete the warm-up and only 2 Rnd’s of the following

1) Complete 7 x 3 minute Rounds of the following:
80 DU
15 m HS Walk
10 BB Facing Burpees
AMRAP Thrusters (43kg/30kg)
Rest 2 min

Score = Total Reps

NB – Athletes must scale so that they complete a DU amount that will be finished between 00:40 – 1:20 and they must choose a HS Walk and BBF Burpee amount that they will finished by 1:40 – 2:10.

EXTRAS

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

LITE WOD

NB – EECC Athletes – complete the warm-up and only 2 Rnd’s of the following

1) Complete 7 x 3 minute Rounds of the following:
80 SU
4 Wall Walks (or Scale to 15 m Bear Walk)
7 BB Facing Burpees (step up/down/over)
AMRAP Thrusters (30kg/20kg)
Rest 2 min

Score = Total Reps

NB – Athletes must scale so that they complete a SU amount that will be finished between 00:40 – 1:20 and they must choose a Wall Walk and BBF Burpee amount that they will finished by 1:40 – 2:10.

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
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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