CrossFit Algoa (Port Elizabeth) WOD – Mon, 30 September 2019

Featured Image – The Nutritech Training Day crew with Multiple Games Athletes Jason Smith and Dave Levey! We had FUN!:)

#Nutritechfit #TrainLikeAPro #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #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 WODS

NB – T/C group starts on DU/SU station – this is a 5 min test (T/C Test 1)

1) Practice Kipping Pull-ups

Score = For Quality

1) T/C Test 1/2/3 (whatever you missed last week)

then…

2) Complete 7 Rnds of the following FT:
7 Push Jerks (70kg/49kg)
7 C2B PU
7 BBF Burpees

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
CF HQ WOD 2013 – Scott Panchick (6:00) 2013

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

LITE WOD

1) Options:
Beg1 – Banded PU
Beg2 – Banded PU drills to appropriate level, Kipping RR
Beg3, T/C – Kipping RR

then…

2) Options:
Int1 – 65/45kg
Int2 – 60/43kg
Int3 – 55/38kg, PU
Beg1 – 50/32kg, PU (P/G)
Beg2 – 30/20kg, RR (0.5/0m), BBF Bps (SO)
Beg3 and T/Chal – 20/12kg, RR (0cm), BBF Bps (SO)

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 6th in 2019. He 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