CrossFit Algoa (Port Elizabeth) WOD – Mon, 12 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 12 November 2018

Feature Image – Okkert, Thando, Bob and Jemima on some light Squat Cleans! Fun in the Sun on a Saturday!

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

RX’ED WOD

1) This is the last day for the Transformation Challenge members to finish any of the testing that was missed last week! Tests 1 – 4 (i.e. FiCTOQ events and the November Challenge)
Only the T/Challenge Members need to complete Tests 1 – 4!

for the rest…

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Scaling – This is a long workout! Reduce volume as needed to complete within 30-40 min

Intermediate Option (Int1):

1) Complete 5 Rnds of the following FT:
500 Run
100 DU
500 m Row or 50 SDHP (20kg/13kg)
Rest 2 min

TC = 40 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):

1) Complete 5 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

TC = 35 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

1) Complete 4 Rnds of the following FT:
400 Run
80 SU
400 m Row or 40 SDHP (12kg/8kg)
Rest 2 min

TC = 30 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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