CrossFit Algoa (Port Elizabeth) WOD – Sat 3 August 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 3 August 2019

Featured Image – Day 3 of the Individual & Team Competition starts, with Rich Froning’s Team, Mayhem Freedom, leading the  the way by far! Noah Ohlson starts in 1st with Mathew Fraser and Jacob Heppner on his heels, while for the women Tia-Clair Toomey is in 1st, with Karissa Pearce and Kristin Holte in 2nd and 3rd respectively! For articles and live feeds visit and @CrossFitGames on Twitter (Image courtesy of CrossFit, Inc.).

#CrossFitGames2019 #FittestOnEarth #Nano9forall #ReebokSouthAfrica #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #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) Test – 1 Mile (1609m) Run FT

Score = Time


2) In Teams of 4 complete the following FT, with 2 athletes working at a time (i.e. in pairs):
100 Synchro T2B (50 e)
200 Partner Wall Balls (1 for 1 – 50 e) (10kg/6.3kg)
100 m Synchro Bumper OH Walking Lunge (25kg/15kg) (50 e)
100 Synchro Bumper Facing Burpees (50e)

TC = 22 min

Score = Time/TC plus 1 sec/rep missed

NB – You must complete this as a Chipper
NB – Split reps as needed btwn pairs
NB – Partner WB – partners side by side throwing to same target 1 for 1
NB – Bumper Facing Burpees – clear bumper plate (RX/Int), Stepping back, up allowed, 2 ft take-off

Int1/2 – same as RX
Int3 – 20/10kg
Beg1 – HLR, 6.3/4.5kg, 10/5kg, BF Bps SO
Beg2 – HKR, 4.5/3kg, Walking Lunge (no OH), Bps
AFL Athletes – halve the reps if in Teams (if alone complete 25% of the Reps/Dist)


2) Complete 4 Rnds of the following FT:
20 m HS Walk
20 T2B

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Int1 – 16m HSW, 16 T2B
Int2 – 13m HSW, 13 T2B
Int3 – 10m HSW or 3 WW, 10 T2B
Beg1 – 20m BW (str), 20 HLR
Beg2 – 20m BW (bnt), 20 HKR


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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