CrossFit Algoa (Port Elizabeth) WOD – Sat 6 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 6 July 2019

Featured Image – Just 3 more sleeps to the release of the Games Bound Workouts! Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

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 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 & LITE WOD

1) Complete 2 Rnds of the following FT:
1 km Row
50 BB Facing Burpees

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1/2/3 – same (Today’s Sub Run 1km)
Beg1 – 800m Row/Run, 40 BB Facing Burpees
Beg2 – 800m Row/Run, 40 Burpees

then…

2) Complete the following FT:
40 Pull-ups
30 Strict Ring Dips
20 Strict HSPU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – Same
Int2 – S/HSPU (1/2 Abm)
Int3 – S/HSPU (2/3 Abm)
Beg1 – PU (G/P), S/RD (B/P), PPU (61cm/Flr)
Beg2 – RR (1m/0.5m), Seated P/Dips (str), PPU (Flr/K)

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)! 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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