CrossFit Algoa (Port Elizabeth) WOD – Sat 22 June 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 22 June 2019

Featured Image – HERO WOD “Holleyman” – U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. (Image courtesy of CrossFit, Inc)

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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) The HERO Wod “Holleyman” – 30 Rounds of the following FT:
5 Wall Balls (9.1kg/6.3kg)
2 Handstand Push-Ups
1 Power Clean (102kg/70kg)

TC = 30 min

Score = Time/TC plus 1 sec/Rep missed

CFA LITE Options:
Int1 – 93/65kg
Int2 – 85/59kg, HSPU (1/2AbM)
Int3 – 77/54kg, HSPU (2/3AbM)
Beg1 – 6.3kg/4.5kg, 70/45kg, Piked PU (61/51cm)
Beg2 – 4.5kg/3kg, 45/30kg, Piked PU (Floor/Knees)

then…

2) In the remaining time, work on a weakness or complete any workout missed this week!

Log your score on the day the workout was scheduled for.

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

Cool-down/Trigger Ball/Foam Roll/Stretch

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