CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 September 2018

CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 September 2018

Feature Image – Cindy and Eva putting in a smile for the camera in between working hard at our Endurade East Cape Champs over the weekend! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates from over the weekend!

#Endurade #EastCapeChamps @EastCapeChamps #EnduradeSports #Nutritech @NutritechFit @Itensityonline @CrossFitAlgoa @EnduradeSports #UrbanEspressCoffeeCo
@Urban.Espress #TooSocial #CrossFitAlgoa #CrossFitAlgoaKids @thetramwaysbuilding @bay_chamber @mark_anderson1972 @nuwaylife #markandersonphysiotherapy @bronscor
@easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself
@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

1) 1 Cluster, 2 Thrusters , 3 Front Squats – EMOM 10 (Start at 45% 1RM, climb to a Max Day!)

Score = Load

then…

2) Endurade East Cape Champs – RX Event 7 (The Fitness Network Finals)

21-15-9 Complex FT:
7 Bar M-up
7 C2b
7 Pull-ups
7 Clusters
7 Thruster
7 Front Squat
5 Bar M-up
5 C2b
5 Pull-ups
5 Clusters
5 Thruster
5 Front Squat
5 Bar M-up
3 C2b
3 Pull-ups
3 Clusters
3 Thruster
3 Front Squat

(BB – 40kg/25kg)

Extended TC = 12 min (Actual TC was 5 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) 1 Cluster, 2 Thrusters , 3 Front Squats – EMOM 10 Start at 45% 1RM, climb to a Max Day!

Score = Load

then…

2) Endurade East Cape Champs – INT Events 7 (The Fitness Network Finals)

21-15-9 Complex FT:
21 Pull-ups
11 Thruster
10 Front Squat
15 Pull-ups
8 Thruster
7 Front Squat
9 Pull-ups
5 Thruster
4 Front Squat

(BB – 30kg/20kg)

Extended TC = 12 min (Actual TC was 5 min)

Score = Time/TC plus 1 sec/rep missed

Endurade East Cape Champs – SCALED Events 7 (The Fitness Network Finals)

21-15-9 Complex FT:
21 Ring Rows (50cm/10cm)
11 Thrusters
10 Front Squats
15 Ring Rows (50cm/10cm)
8 Thruster
7 Front Squat
9 Ring Rows (50cm/10cm)
5 Thruster
4 Front Squat

(BB – 20kg/15kg)

Extended TC = 12 min (Actual TC was 5 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 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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