CrossFit Algoa (Port Elizabeth) WOD – Sat 4 August 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 August 2018

Featured Image – Remember 17:00 tonight…our Box Broadcasting of the 2018 Reebok CrossFit Games… watch Dave, Eva and a whole bunch of really fit people do some real work! Our very own “Sweet & Strong” blend of coffee from Urban Espress will be on sale!

#CrossFitGames #UrbanEspressCoffeeCo #TooSocial #Sweet&StrongCFACoffeeBlend #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #CrossFit #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) Clean (squat) and Jerk (split) – EMOM 10 complete a single at 70-75% 1RM

Score = Load


2) In Teams of 4, complete the following FT:
100 Synchro DB Snatches (35kg/25kg) (In M/F Pairs – i.e. A total of 50 reps for Athlete F1 and M1)
80 Synchro T2B (In M/F Pairs – i.e. A total of 40 reps for Athlete F1 and M1)
60 Synchro Fat Bar Thrusters (40kg/30kg) (In M/F Pairs – i.e. A total of 30 reps for Athlete F1 and M1)
40 Synchro BB Facing Burpees (All 4 working at once and synchronised on lie down)

LITE – DB 20kgx1/10kgx1)/ (Fat Bar 25kg/15kg) / Hanging Knee Raises / Burpee Step Over BB

Score = Time


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 *