CrossFit Algoa (Port Elizabeth) WOD – Sat 2 September 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 2 September 2017

Featured Image – Taryn and Supra on 2 scald versions for Ring Dips…Taryn in the distance, is using a green band to assist her and is performing these on bars to increase stability when compared to rings. Supra on the other hand, has further scaled the movement, completing these on parallettes with an abmat to reduce the range of motion required for depth. This allows her to reduce the load with the assistance of her legs, to move through a safe range of motion, while the bars increase stability when compared to rings! All our movements are universally scalable…we cater for a wide array of fitness levels and our coaches are all well versed in scaling appropriately, in other words adjusting the programming to specifically suite your current needs and abilities! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #crossfitgames #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



a) Crossit HQ WOD – 170313

3 rounds for time of:
3 legless rope climbs (4.1m) (LITE – 9 Rope Pulls from Lying)
6 push jerks, 225 lb. (102kg/70kg or 70% 1RM C&J) (LITE – 70%)
12 deadlifts, 225 lb. (same load)
24 GHD sit-ups (LITE – Sit-ups)
48 wall-ball shots, 20-lb. (9.1kg/6.3kg) ball (LITE – 6.3kg/4.5kg)

Score = Time


b) Practice a weakness….chat to the coaches to assist!

Score = For Quality



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 Masters womens field. See the following link for our 3 Tiers of Competitors Training –


Cool-down/Trigger Ball/Foam Roll/Stretch

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