Featured Image – Come try our very own blend of coffee … “Sweet & Strong” from Urban Espress! All proceeds go to raising funds to get Dave and Eva to the 2018 Reebok CrossFit Games (Image courtesy of Too Social)!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX and LITE WOD’s

1) CrossFit Algoa’s Version of Strongmans Fear (2018 Reebok CrossFit Games) for Teams…In Teams of 5 AMRAP the following for 20 minutes:

60-ft. yoke carry
60-ft. handstand walk
60-ft. farmers log carry
60-ft. handstand walk
60-ft. sled drag
60-ft. handstand walk

Split the work as you whish but all team members must complete work on all the different movements in the workout!
Team Members can work at the same time but on different movements

60 ft = 18.28 m

*Athletes may carry the objects in any order they choose.
M 500-lb. (226kg) yoke, 200-lb. (90kg) logs, 400-lb. (181kg) sled
F 340-lb. (154kg) yoke, 120-lb. (54kg) logs, 310-lb. (140kg) sled

LITE –
M 154kg yoke, 45kg logs (DB’s), 100kg sled, 6 worm walks
F 100kg yoke, 30kg logs, (DB’s), 60kg sled, 6 worm walks

Score = Total Distance for each athlete (m) and (Note Team Total Distance)

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com 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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch