CrossFit Algoa (Port Elizabeth) WOD – Sat 25 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 25 January 2019

Featured Image – Sandy and Monique on Split Jerks!!  Have a great weekend all!!!!!

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 and LITE WOD

1) Practice Bar Muscle-ups

Score = For Quality

then…

2) Complete 10 Rnds of the following FT:
5 Bar Muscle-ups
9 Thrusters (43kg/29kg)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 3 B-MU, 40/27kg
Int2 – 5 B-MU (B/P), 37/25kg
Int3 – 5 B-MU (P/G) or Jump B-MU, 35/22kg
Beg1 – PU (P/G), 5 RD (B/P), 30/20kg
Beg2 – 5 RR (1/0.5m), 5 S-PD (str), 25/15kg
Beg3 – 5 RR (0.5/0m), 5 S-PD (bnt), 20/12kg

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/

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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