CrossFit Algoa (Port Elizabeth) WOD – Sat 21 October 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 21 October 2017

Featured Image – Iain on some “fat bar” Hang Power Clean and Jerks at the 2017 Nutritech East Cape Champs. Spot judge Yolande “No Rep” Van Tonder keeping a close eye on Iain!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #alwaysfitleague #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 the following Strongman Sprint Chipper FT:
30m Yoke Carry (180kg/115kg) (LITE – 115kg/75kg)
60m Farmers Walk (70kgx2/45kgx2) (LITE – 45kgx2/30kgx2)
9 Tyre Flips (270kg/180kg) (LITE – 180kg/90kg)

Score = Time


2) In Teams of 6, AMRAP the following, in relay, for 15 minutes:
20 m Sled Push (90kg/60kg) (LITE – 60kg/40kg)
100 m Run
10 DB Snatches (30kg/20kg) (LITE – 20kg/10kg)
Rest until it’s your turn…
*Sled Push = 10 reps (2 m = 1 rep)

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


Cool-down/Trigger Ball/Foam Roll/Stretch

Leave a reply

Your email address will not be published. Required fields are marked *