CrossFit Algoa (Port Elizabeth) WOD – Sat 20 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 20 July 2019

Featured Image – Dave with Box owner Robbie at CrossFit Resuelto in Bloemfontein!!!! Thanks for the home away from home Robbie!!!!!

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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


Triple 3 – Event 1 2018 Reebok CrossFit Games (Event 1 2016 Regionals)(180518/140724)

For time:
3,000-m row
300 double-unders
3-mile run

TC = 49 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – Same, Row sub 300 SDHP (20/13kg)
Int2 – 210 DU
Int3 – 180 DU
Beg1 – 2km Row/200 SDHP (16/10), 200 SU, 3.21km Run
Beg2 – 1km Row/100 SDHP (12/8kg), 100 SU, 1.61km Run

Scaling Note…
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long (20-30 minutes).


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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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