CrossFit Algoa (Port Elizabeth) WOD – Sat 30 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 30 November 2019

Featured Image – Some of our CrossFit Algoa Kids receiving their yearly attendance certificates this week! Good work CrossFit Algoa Kids, Head Kids Coach Cindy and Coach Anje!!!!

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

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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


1) Burden Run (Bumper 20kg/10kg) to 3rd Avenue Dip’s Bridge and back (2.6km) – FT
CFA Summerstrand – 2 x arround block (2km) plus arround field (400m) and arround entrance (200m)

Score = Time

LITE Options: Int1/2 – same ; Int3 – 15/10kg ; Beg1 – 10/5kg ; Beg2 – 5/2.5kg


2) In Teams of 5, AMRAP 15 min:
15 Partner Tyre Flips (270kg/180kg)
30 Synchro Box Jumps (51cm)

Score = Total Reps

CFA LITE Options:
Int1/2/3 – same
Beg1 – 180/90kg (2 on Tyre)
Beg2 – 180/90kg (3 on Tyre)
Beg3/TC – 90/60kg (2 on Tyre)
CFA Summerstrand Tyre Flip Sub – Partner Deadlift (RX – 190/125kg; Beg1 – 125/85kg; Beg2 – 100/70kg; Beg3 70/50kg)


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 5th 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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