CrossFit Algoa (Port Elizabeth) WOD – Sat 23 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 23 November 2019

Featured Image –HERO WOD … Devil of Ramadi V2 – Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

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


1)  “Devil of Ramadi V2” CrossFit Overwatch Hero WOD (

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).
Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.” This workout was first posted by CrossFit Overwatch @crossfit_overwatch (Concord, CA, USA) on Instagram on Kyle’s birthday, April 8, 2017.

4 Rounds (with a Partner) for Time:
8 Man Makers (22.5kgx2/15kx2) / Plank Hold
20 Deadlifts (124kg/93kg) / Wall Sit
24 One-Arm Dumbbell Thrusters (22.5kg/15kg) / Scissor Kicks
Cash out:
500 Double-Unders / Row or SDHP (20kg/16kg)

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row (partner rows while other does DU).

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
NB If no partner – time how long it takes you to complete half the designated reps and complete the 2nd mvt for the time taken to complete half the reps each mvt of each Rnd!

CFA LITE Options:
Int1 – 115/80kg, 450 DU
Int2 – 105/74kg, 400 DU
Int3 – 100/70kg, 20/12kg (DB/KB), 350 DU
Beg1 – 80/56kg, 15/10kg, 500 SU
Beg2 – 60/40kg, 10/7.5kg, 450 SU
Beg3/TC – 40/25kg, 7.5/5kg, 400 SU


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 6th in 2019. He 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). See the following link for our 3 Tiers of Competitors Training –

Cool-down/Trigger Ball/Foam Roll/Stretch

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