CrossFit Algoa (Port Elizabeth) WOD – Sat 5 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 5 August 2017

Featured Image – Eva (middle) on the Sprint O-course at the 2017 Reebok CrossFit Games! Members remember to join us at 17:00 for our Reebok CrossFit Games viewing to support and watch Eva compete! Bring your own p[izza and drinks, and come have a blast with us!

#crossfitgames #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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



a) AMRAP the following for 20 min…In Teams of 6:
30 Tyre Flips (270kg/180kg) *2-3 people/flip (LITE – same but min of 3)
90 m of Seated Sled/Tyre Pull w Rope *2-3 pull at same time (LITE – same but min of 3)
180 m of Sandbag/Stone/Bumper at belly Carry (30m each) (68kg/45kg) (LITE – 45kg/30kg) with a synchro Team Squat Hold (i.e. You can only move on the carry while partners are completing the squat bottom hold)

Score = Total Reps
10 m = 1 rep
Nb – 57 reps/Rnd


b) In Teams of 6 AMRAP the following for 8 min:
Synchro Toes to Bar (3 members) (LITE – Hanging Knee Raises)
with a synchro Side Bride hold (all partners) – alternate equally btwn left and right sides!
(i.e. 1st 3 members can only complete T2B if other 3 in the appropriate hold!)

Score = Total Reps



Chat to our coaches about completing extras from Tier 1 of our competitors program!



See Above!



Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training –


Cool-down/Trigger Ball/Foam Roll/Stretch

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