CrossFit Algoa (Port Elizabeth) WOD – Tues, 6 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 6 August 2019

Featured Image – A big congratulations to the Fittest Man on Earth and the Fittest Women on Earth for 2019… Matt Fraser (USA) and Tia-Claire Toomey (Australia)!!!!!

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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 WOD

1) CrossFit Algoa’s August Challenge

Run 1 Mile (1609m) FT

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

NB – if you tested this on Saturday and if you would like to re-test for testing or training purposes then do so.
Otherwise Complete a 2 km Row (200 SDHP 20/12kg) for time! (Beg1-16/10kg); Beg2-12/8kg)

then…

2) Complete 3 Rnds of the following FT:
30 m Handstand Weave Walk (5 x 6 m shuttles of 2m cone weaves)
75 Airsquats

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Options:
Int1/2/3 and Beg1 – Same
Beg2 – Run 1 km

then…

2) Options:
Int1 – 24 m HS W/Walk (4 x 6m)
Int2 – 18 m HS W/Walk (3 x 6m)
Int3 – 12 m HS W/Walk (2 x 6m) or 5 WW
Beg1 – 30m Bear Weave Walk (str), 60 AS
Beg2 – 24m Bear Weave Walk (bnt), 45 AS

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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