CrossFit Algoa (Port Elizabeth) WOD – Sat 1 February 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 1 February 2019

Featured Image – Our Feb Summer Transformation Challenge has kicked off at both our Newton Park (left) and Summerstrand (Right) facilities! A big warm welcome to all our new Transformation Challenge Members!!

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

#CrossFitAlgoa #CrossFitAlgoa #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) In Teams of 4, AMRAP Yoke Walking Shuttles (5m) (165kg/115kg) for 10 min:

Score = Total Distance
If alone – AMRAP 3 min!
5m = 1 Rep

RX – Yoke plus 60kg/Yoke plus 10kg

LITE Options:
Int1 – same
Int2 – 145kg/Yoke only
Int3 – same
Beg1 – 115kg/2 on 1 Yoke+40kg(145kg)
Beg2 – 2 on 1 Yoke+40kg(145kg)/50kg-30kg+2x10kg Banded DB
Beg3 – 50kg-30kg+2x10kg/30kg-20kg+2x5kg Banded DB


2) Complete 2 Rnds of the following for Max Reps (Teams of 4):
2 min – AMRAP Tyre Flips (270kg/180kg)
2 min – AMRAP 5 m Sled Push/Pull Ropes (Sled 30kg, plus 50kg/Sled 30kg plus 25kg)
2 min – AMRAP Farmers Walk (45kgx2/30kgx2)
2 min – rest

Score = Total Reps
Sled 5 m = 1 Rep

CFA LITE Options:
Int1 – TF same, 40kgx2/25kgx2
Int2 – TF same, 30kg,40kg/30kg,20kg, 40kgx2/25kgx2
Int3 – TF same, 30kg,40kg/30kg,20kg, 40kgx2/25kgx2
Beg1 – TF 180/90kg, 30kg,25kg/30kg,5kg, 30kgx2/20kgx2
Beg2 – TF 180/90kg, 30kg,25kg/30kg,5kg, 22.5kgx2/15kgx2
Beg3 – TF 90/40kg, 30kg,10kg/30kg, 15kgx2/10kgx2,

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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