CrossFit Algoa (Port Elizabeth) WOD – Sat 11 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 11 May 2019

Featured Image – Farmers Walks are always fun :)… from left Roxy, Jay, Wilma and Prabs Farmer’s Walking!

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#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 & LITE WOD

1) Yoke (150kg/100kg) Walking 5 m shuttle – Teams of 5, accumulate as much distance as possible in 15 min:

Score = Total Distance (Individual)

Nb – CFA Empty Yoke 100kg

CrossFit Algoa’s LITE Options:
Int1/2/3 – Same
Beg1 – 100kg and F(35kg plus 2x16kg on P/bands)
Beg2 – M(40kg plus 2x16kg on P/bands), F(20kg plus 2x12kg on P/bands)

then…

2) In Teams of 5, Seated Tyre (180kg/90kg) Rope drag (in pairs) – accumulate as much distance as possible in 15 min:

Score = Total Distance (m)

CFA LITE Options:
Int1/2/3 – Same
Beg1 – 90kg/50kg
Beg2 – 50kg/30kg

EXTRAS

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

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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