CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 December 2019

Featured Image – Father Christmas has been training at @CrossFitAlgoa regularly this year in prep for his record breaking Christmas present delivery attempt, to be completed on the eve of 24th December, through to the early hours of the 25th of December!:) We wish you well with your final training for this BIG EVENT Mr Clause!!

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).

#Christmas2019 #BirthOfChrist #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’ED WOD

1) Complete 3 Rnds (27 min) of the following for Max Reps:
Min 1-3: DB Box Step Over (30kg,24kg/20kg,16kg at 61cm/51cm)
Min 4-6: C2B Pull-ups
Min 7-9: Shuttle Run 2x50m (100m)

Score = Total Reps

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

LITE WOD

1) Options:
Int1 – DB BSO 25kg,24kg/15kg,16kg at 61cm/51cm
Int2 – Same
Int3 – DB BSO 20kg,24kg/15kg,12kg at 61cm/51cm, PU
Beg1 – DB BSO 20kg,16kg/10kg,12kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 15kg,12kg/10kg,8kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 10kg,8kg/7.5kg,5kg at 41cm, RR (0.5/0m)

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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