CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 December 2019 (Old Years Eve)

CrossFit Algoa (Port Elizabeth) WOD – Tues, 31 December 2019 (Old Years Eve)

Featured Image – Coach Sam (white Reebok shirt) managing a big Festive Season class! We wish you an awesome Old Years Eve as you finish this year strong!!!!

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’ED, LITE & HOME-BASED WOD

1) AMRAP the following for 25 min:
Run for 4 min
100 DU

Score = Total Meters plus Reps

LITE Options:
Int1 – 90 DU
Int2 – 80 DU
Int3 – 70 DU
Beg1 – 100 SU
Beg2 – 90 SU
Beg3 – AMRAP 20, 80 SU

then…

2) Complete 25 Turkish Get-ups (32kg/24kg) – but every time you break to rest, switch arms or fail, complete 5 KB/DB Facing Burpees

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 30/22.5kg, 4 Bps
Int2 – 28/20kg, 4 Bps
Int3 – 25/16kg, 4 Bps
Beg1 – 22.5/12kg, 4 Bps
Beg2 – 15/8kg, 3 Bps
Beg3/TC – 10/5kg, 3 Bps

EXTRAS
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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