CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 22 January 2020

Featured Image – Schmolly getting in some “Recovery and Beauty Sleep” as Unner and the rest of the class work hard!!!!

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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 WOD

1) OHS 5-5-5-5-5 (75% 1RM)

Score = Load

then…

2) AMRAP the following for 17 min:
12 Wall Balls (10kg/6.3kg)
9 Box Jump Overs (61cm/51cm)
6 T2B
3 Strict HSPU

Score = Total Reps

LITE WOD

1) Options:
Beginners – reduce loading so that appropriate form is maintained

then…

2) Options:
Int1 – same
Int2 – HSPU (1/2 abm)
Int3 – HSPU (2/3 abm)
Beg1 – WB (6.3/4.5kg), BSO (61/51cm), HLR, PPU (61cm/flr)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, PPU (flr/kns)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, PPU (kns)

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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