CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 24 October 2018

Feature Image – Our coaches weekend away this past Saturday… some of the lady coaches and wives getting in some real work at Kenton Lagoon!!!

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

1) CrossFit HQ WOD (181014 / 051225)

3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. (34kg) SDHP
Women: 55-lb. (25kg) SDHP

TC = 25 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) CrossFit HQ WOD (181014 / 051225)

Scaling
Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

Intermediate Option
3 rounds for time of:
1,000-m row or Sub 100 SDHP (20kg/13kg)
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. (34kg) SDHP
Women: 55-lb. (25kg) SDHP

Beginner Option
3 rounds for time of:
500-m row or Sub 50 SDHP (16kg/10kg)
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. (20kg) SDHP
Women: 35-lb. (15kg) SDHP

TC = 25 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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