CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 11 November 2019

Featured Image – Our Friday Night Lights Open Testing and Celebratory Braai at our NEW CrossFit Algoa Summerstrand facility was a blast!! Thank you to everyone who could test or support and/ braai with us!!!!

#CrossFitAlgoaSummerstrand #AfricaInTheOpen #RSAinTheOpen #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #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

1)
a) Testing of Open Workout 20.5 for those registered athletes who have not tested and also for all Summer T/Challenge members who have not tested on this yet!

but for the rest…

a) AMRAP the following for 24 min:
100 DU
20 DB Snatches (30kg/20kg)
400m Run

Score = Total Reps
10m = 1 Rep
DB – both heads of DB touch floor (power/muscle-snatch)

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

LITE WOD

1) Options:
Int1 – 90 DU
Int2 – 80 DU, 25/15kg
Int3 – 70 DU, 20/15kg
Beg1 – 100 SU, 15/10kg
Beg2 – 100 SU, 10/7.5kg, AMRAP20
Beg3/TChal – 70 SU, 7.5/5kg, AMRAP20

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

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