CrossFit Algoa (Port Elizabeth) WOD – Sat 28 July 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 28 July 2018

Featured Image – Just a few days until the 2018 Reebok CrossFit Games Starts – come join us on Saturday 4 August at 16:00 to watch Dave/Eva and some other events! Bring your own eats and drinks…our very own Sweet and Strong Coffee will be on sale to keep you warm!!
@natrefphoto #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #CrossFitGames#fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #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) In Teams of 2, AMRAP the following for 20 minutes (1 Athlete works at a time):
50 DB Snatches (32kg/25kg)
40 DB Box Step-overs (61cm/51cm and 32kgx2/25kgx2)
30 Muscle-ups

Score = Total Reps

then precisely 3 min of rest into…

2) In groups of 2 complete 150 T2B FT – 1 athlete works at a time but everytime you come off the bar complete 5 target burpees!
NB – target burpees – burpee ends as both hands touch the bar above your head

TC = 8 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 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

Leave a reply

Your email address will not be published.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