CrossFit Algoa (Port Elizabeth) WOD – Thurs, 13 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 13 February 2020

Featured Image – Some class pics after completing “Pete’s” Memorial WOD yesterday! We miss you Pete!!!!!:(

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

PS – if the TC Group Missed T1/2/3 – test today!

1) Push Jerk, Split Jerk 2 – EMOM for 10 min (start on a light load, climb Max Day)

Score = Load

then…

2) Complete 4 Rnds of the following FT:
500m Row or 50 SDHP (20kg/12kg)
5 Push Press (50kg/35kg)
10 Split Jerk – alt (50kg/35kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

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

then…

2) Options:
Int1 – 45/32kg
Int2 – 43/30kg
Int3 – 40/27kg
Beg1 – SDHP (16/10kg), 35/20kg
Beg2 – SDHP (12/8kg), 30/17kg
Beg3 – SDHP (8/5kg), 20/12kg

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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