CrossFit Algoa (Port Elizabeth) WOD – Sat 23 December 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 23 December 2017

Featured Image – HERO WOD “Dunn” – Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina. His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing. He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.


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#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) The Hero WOD “Dunn” – Thursday 170824

Complete as many rounds as possible in 19 minutes of:
3 Muscle-ups (LITE – 6 Assisted Pull-ups, 6 Assisted Bar Dips)
1 Shuttle sprint, 5 yards (4,57m), 10 yards (9.14m), 15 yards (13.71m)
6 Burpee box jump-overs, 20-in. box (LITE – BB Facing Burpee)

NB – On the burpees, jump over the box without touching it.
*Every 10 yards counts as 1 rep (i.e.6 reps per Rnd)
**15 Total Reps per Rnd

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

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