CrossFit Algoa (Port Elizabeth) WOD – Sat 19 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 19 August 2017

Featured Image – Look who came to his first CrossFit Algoa Kids Class today!! Pete dropped in with young Ben for a visit to the Box at 3 weeks old! In pic from left Coach Deane, Roxy, Dad Peter, Baby Ben and Coach Cindy! #startthemyoung ##crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfitgames #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) /
0784517637 (adults).


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



1) Complete any of the Winter Challenge Performance tests missed (Tests 1-6)..


2) In teams of 4 Complete 12 Rnds (3 each) of the following for max reps:
Station 1 – 40/30 Cal Bike/Row (LITE – 30/20) Sets the pace of the change-over!
Station 2 – AMRAP L-sit Pull-ups (LITE – Strict Assisted Pull-ups)
Station 3 – AMRAP Sled Pull (90kg/60kg; LITE 60kg/40kg) 10 m = 10 reps
Station 4 – AMRAP Strict HSPU (LITE – Piked Push-ups)

Score = Total Reps



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



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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive 2017 Masters women’s field. See the following link for our 3 Tiers of Competitors Training –


Cool-down/Trigger Ball/Foam Roll/Stretch

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