CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 December 2019 (Day of Goodwill)

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 26 December 2019 (Day of Goodwill)

Featured Image – Malvern working hard as per usual! Happy Day of Goodwill!!

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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, LITE & HOME-BASED WODS

Get outside and do something fun and active with family/friends!!!!!

For those who want a workout –
1) Complete 7 km of running but Every 90 sec on 90 seconds complete 5 Pushups and 5 Burpees!

Score = Time

LITE Options:
Int1/2- Same
Int3 – 4 Bps
Beg1 – 5 km, 5 PU, 3 Bps
Beg2 – 4 km, 5 PU (kns), 2 Bps
Beg3 – 3 km, 5 PU (kns), 2 Bps

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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