CrossFit Algoa (Port Elizabeth) WOD – Sat 18 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 18 November 2017

Featured Image – Coach Deane judging Iain on our 2017 Nutritech East Cape Champs Beach Event, Run, Swim, Burpee, Repeat!

#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #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 Arm DB OH Walking Lunge
Pull-ups/Ring Rows


1) In Teams of 5, AMRAP 10 of:
30 sec Sprint Rower Or Airbike (Xebex) (I.e. 4 Rnds each)
10 Burpees
Rest until your turn…

Score = Calories plus Burpees completed




2) In Groups of 4, complete the following for 3 Rnds:
1 min – Deadlift (70kg/50kg) LITE (50kg/35kg) Scaling 2 – Transf Chall (35kg/25kg)
1 min – Pull-ups LITE (Assisted Pull-ups) Scaling 2 – Transf Chall (Ring Rows)
1 min – 1 Arm DB OH Walking Lunges (35kg/20kg) (LITE – 20kg/10kg) Scaling 2 – Transf Chall (10kg/5kg)
1 min – Toes to Bar (LITE – HKR) Scaling 2 – Transf Chall (Sit-ups)

Score = Total Reps
*Count 1 Arm OH Walking lunge in steps…1 step = 1 rep



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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