CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Wed, 18 December 2019

Featured Image – Lara #CrossFitAlgoaSummerstrand getting her pistols done on our “12 Day’s of Christmas” Benchmark WOD! Great work to all who completed it yesterday and best of luck to those completing this Benchmark today!

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).

#12DaysOfChristmas #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) For those who missed yesterday’s Benchmark WOD…CrossFit Algoa’s 12 Days of Christmas… please complete today!

For the rest… please complete the following…

1) 50 Strict C2B Pull-ups FT, but EMOM starting at 0 min complete 7 Burpees

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

then…

2) Complete 3 RFT of:
20 DB Squat (45kgx1/30kgx1)
600 m Run
10 DB Alt. Snatch (power) (45kgx1/30kgx1)

TC = 18 min

Score = Time/TC plus 1 sec/rep missed
10 m = 1 Rep

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

LITE WOD

1) Options:
Int1 – same
Int2 – same but 5 Bps
Int3 – PU, 5 Bps
Beg1 – PU (P/G), 5 Bps
Beg2 – RR (1m/0.5m), 5 Bps
Beg3 – RR (0.5/0m), 5 Bps

then…

2) Options:
Int1 – 40/25kg
Int2 – 35/22.5kg
Int3 – 30/20kg
Beg1 – 25/15kg
Beg2 – 20/10kg
Beg3 – 15/7.5kg

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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