CrossFit Algoa (Port Elizabeth) WOD – Thurs, 15 August 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 15 August 2024

GET DAVE TO THE CROSSFIT GAMES AND STAND A CHANCE TO WIN A ROGUE ECHO AIRBIKE….

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

For more info on entering this raffle… scroll down⬇️⬇️⬇️⬇️⬇️

 

 

@rebelelitefitness  have yet again come to the party 🥳 and are raising funds for all the 🇿🇦 South Africa 🇿🇦 CrossFit Games athletes in 2024…
Buy a ticket UNDER MY NAME to Win a Rogue Echo Airbike and the ticket proceeds go towards covering my CrossFit Games Trip to the finals! There are a handful of us going this year … so feel free to support more athletes also!!

Details from @rebelelitefitness

Support Our Athletes and Win a Rogue Echo Bike!

We’re excited to announce The Rogue Echo Bike Raffle, a fantastic opportunity to help our athletes compete at the 2024 CrossFit Games! 🎉

Purchase a raffle ticket for your chance to win a Rogue Echo Bike, worth R20,000, used at the REBEL Renegade Games, CrossFit Semi Final for Africa. All funds raised will support the athletes representing Africa on the global stage.

Click the following Link to get to the Raffle – https://rebelstore.co.za/product/rogue-echo-bike-raffle/

📅 Important Dates:
Raffle Ends: Saturday, 20 September 2024
Winner Announcement: Monday, 23 September 2024

🏋️‍♂️ How to Enter:
Buy at least one raffle ticket from the REBEL Store.
Choose the athlete you want to support.
Each ticket equals one entry – the more you buy, the better your chances!

Terms:
Must be 18+ to enter
Online entries only
Free delivery in South Africa
Winner may be publicized for transparency

Let’s get our athletes to the Games! 💪🌍

#CrossFitGames #SupportOurAthletes #RogueEchoBikeRaffle

 

➡️ Games Bound Raffle – TBA

 

➡️ Secret Sunrise  – TBA (Sept/Oct)

 

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 140824

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

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

 

1) Complete the following EMOM for 10 min (5 Rnds):

Min 1 – AMRAP Burpee Bumper GTOH (25kg/15kg)

Min 2 – AMRAP T2B


Score = Total reps

 

LITE:

Int2/3 – 20/10kg

Beg1 – HLR ; 15/10kg

Beg2 – HKR ; 10/5kg

Beg3 – 1x HKR or Seated K2C; 5/2.5kg

 

then…

 

2) Complete the following FT:

120 Bumper Squats (25kg/15kg) – On Shoulder or Over Chest Hugging

40 Muscle-ups

800m Bumper Burden Run (25kg/15kg)

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

BS – Bumper squat… all levels use Burden Run Bumper to squat with

Int1 – 110 BS; 30 M-ups

Int2 – 100 BS; 25 M-ups (R/B); 20/10kg

Int3 – 90 BS; 25 B/M-up (B/P); 20/10kg

Beg1 – 110 BS; PU (P/G), 40 PU-T/Ts dwn, kns up); 15/10kg

Beg2 – 100 BS; 40 RR (1/0.5m), 40 PU (Ts dwn, kns up/Kns); 10/5kg

Beg3 – 90 BS; 40 RR (0.5/0m), 40/30 PU (Kns); 5/2.5kg

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!


AFL COMPETITORS TRAINING

 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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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, Mobilise & Stretch!

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