CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 February 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 4 February 2019

Featured Image – A massive congrats to Team @CrossFitAlgoa @AlwaysFitLeague who participated at FiCT this past weekend! From left Dave, Bob, Roxy and Anje…We are super proud of you!! A big thank you goes out to @CandyWrap_  for our competition shirts!! In shot, our brighter version comp shirt!

#CrossFitAlgoa #CrossFitAlgoaKids # #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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’ED WOD

1) CrossFit Algoa’s Feb Challenge

RX
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

then…

2) AMRAP the following for 18 min:
80 DU
400m Run
20 Burpee Box Jump Over (61cm/51cm)

Score = Total Reps

Nb – 10m = 1 Rep

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

LITE WOD

1) CrossFit Algoa’s Feb Challenge

INTERMEDIATE (Int1)
Take 6 min to find a 1 RM Snatch (squat)
No pause allowed on squatting!

Score = Load (kg)

BEGINNER (Beg1)

Take 6 min to find a 1 RM Snatch (squat)
*Power snatch, OHS allowed

Score = Load (kg)

then…

2)

Int1 Option:
Same as Rx

Beg1 Option:

AMRAP the following for 18 min:
80 SU
400m Run
20 BB Facing Burpees (step up/down allowed but 2 foot take off and landing)

Score = Total Reps

Nb – 10m = 1 Rep

Beg2 Option:

AMRAP the following for 18 min:
80 SU
400m Run
20 BB Facing Burpees (step up/down and step-over)

Score = Total Reps

Nb – 10m = 1 Rep

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 placed 2nd in the Mens 40-44 yrs at the 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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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