CrossFit Algoa (Port Elizabeth) WOD – Sat 13 January 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 13 January 2018

Featured Image – Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

#herowod #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) CrossFit HQ WOD – 171227

HERO WOD – The Lyon

5 rounds, each for time of:
165-lb. (75kg/52kg) squat cleans, 7 reps (LITE – 50kg/30kg)
165-lb. (75kg/52kg) shoulder-to-overheads, 7 reps (LITE – 50kg/30kg)
7 burpee chest-to-bar pull-ups (LITE – 7 Target Burpees and 7 Assisted Pull-ups)

Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


Score = Time (including precise rests)




2) In Teams of 2 complete the following FT:

100 DB Alt. Snatch (any) (25kgx1/15kgx1) (LITE – 15kgx1/10kgx1)
80 T2B (LITE – Hanging Knee Raises)
60 DB Thrusters (25kgx2/15kgx2) (LITE – 15kgx2/10kgx2)
40 Burpee BJO (61cm/51cm) (LITE – Burpee SO)
*1 Partner works at a time…max reps allowed to complete in a row is 5 reps and then partners must swop out!

TC = 18 min

Score = Time/TC plus 1 sec/rep missed



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 *