CrossFit Algoa (Port Elizabeth) WOD – Sat 8 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Sat 8 February 2020

Featured Image – Early morning class at @CrossFitSummerstrand!! Everyone working hard to improve their health and fitness!!!!

If you wore 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


NB – Both CrossFit Algoa Summerstrand And CrossFit Algoa Newton Park (9:00 Summerstrand Surf Lifesaving Clubhouse)

A) Warmup – Beach Soccby
Walking, then jog, then run (3 min each)

B) In teams of 4 – AMRAP 8 min:
AMRAP 15 m Partner Synchro Burpee Broad Jump
(2 work, 2 rest then swop after each 15m)

Score = Total Distance In (m)
If Alone – AMRAP 4

LITE Options:
Int 1/2/3, Beg1 – same
Beg2, TC/Beg3 – Burpee step forward

C) In teams of 4 – AMRAP 15 min:
100 m (50m x2) Partner Carry (all 4 running – 1 carried anyhow)
40 m (20m x2) Synchro Bear Crawl
30 Synchro Airsquats
20 Synchro Sit-ups

Score = Total Reps
Synchro – 3 work simultaneously (4th rests as needed but must move w the group)

Partner Carry 10 m = 1 rep
100 Reps/Rnd
If Alone – Carry Sand Bag (84/60kg) for 50 m

NB – Athletes can show the Partner carry however they wish

LITE Options:
Less fit athletes rest more! Ie. Synchro is 3 of 4 athletes working

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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