CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 4 February 2020

Featured Image – From left on tyre flips… Paul, Yogan, Arline while Quaid watches on!!!

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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 WOD

1)
A) Double-under practice

Score = For Quality

B) Tabata – Double-Unders

Score = Total Reps

then…

2) Complete 10 Rnds of the following FT:
200 m Run
10 C2B Pull-ups

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Int1/2/3 – same
Beg1/2/3/TC – SU

then…

2) Options:
Int1 – 8 C2B
Int2 – 7 C2B
Int3 – 10 PU
Beg1 – 10 PU (P/G)
Beg2 – RR (1/0.5m)
T/C, Beg3 – RR (0.5/0m), 6 Rnds

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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