CrossFit Algoa (Port Elizabeth) WOD – Wed, 3 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 3 July 2019

Featured Image – Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #Itensityonline #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) Complete the following AMRAP for 12 min:
Min 1 – T2B
Min 2 – TNG Power Cleans (60kg/40kg)

Score = Total Reps

then…

2) Complete the following FT:
400 m Farmers Walk (35kgx2/25kg2)
40 DB/KB Box Step Overs (35kgx2/25kgx2 at 61cm/51cm)
8 Peg Boards (2.1m)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

PS – Use a combo of KB and DB i DB limited

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

LITE WOD

1) Options:
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – Toes2Chest, 47/31kg
Beg1 – HLR, 43/27kg
Beg2 – HKR, 30/20kg

then…

2) Options:
Int1 – 30kgx2/20kgx2, 5 PB or 8 RC (4.5m)
Int2 – 30kgx2/20kgx2, 8 Half PB or 8x half(RC)
Int3 – 25kgx2/15kgx2, 40 PB PU (or 40 leg asst. rope PU)
Beg1 – 20kgx2/12kgx2, 40 Jumping R/PU
Beg2 – 15kgx2/10kgx2, 40 Rope Rows

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)! 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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