CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 6 December 2019

Featured Image – The CrossFit Algoa Kids Holiday Camp was a blast!!!! A big congrats to all the Kids who attended!! In shot, some of the Kids ready for some musical Wall Ball action!!!! If you are interested in our CrossFit Algoa Kids Program please contact us on the info below…

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD

1) T/Challenge Members must Re-Test on Tests 1/2/3 if they missed any of these from Monday to Wednesday!

Tabata the following with a BB (35kg/25kg):

a) Power Snatch
Rest 2 min

b) OHS
Rest 2 min

c) Clean (power) and Jerk (push)
Rest 2 min

d) Front Squat
Rest 2 min

e) Hang Power Clean
Rest 2 min

f) Thrusters

Score = Total Reps

LITE WOD

1) Options:
Int1/2 – same
Int3 – 30/22kg
Beg1 – 25/18kg
Beg2 – 20/15kg
Beg3/TC – 15/10kg

EXTRAS WOD

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 5th 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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