CrossFit Algoa (Port Elizabeth) WOD – Sat 4 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Sat 4 November 2017

Featured Image – Coach Dave prepping the class on the rules for “The Pizza Game”! #transformation challenge #summerchallenge #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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




Back Squat
Front Squat
Strict Press
Push Press

Complete any of the Summer Challenging Testing missed this week (Tests 1-6)

Test 1 & 2 – Isabel and Grace (Transformation Challenge tests next week – 50 USA KBS FT at 16kg/12kg)

Test 3 – Regionals Event 4 – 2015 Reebok CrossFit Games ( 250 foot (76.2m) HS Walk for time

Test 4 – WORKOUT 15.3 ( AMRAP 14: 7 M-up, 50 WB, 100 DU

Test 5 – Max L-sit – AMRAP 2

Test 6 – Open Workout 12.3 ( AMRAP 18: 15 BJ, 12 PP, 9 T2B


… if you who have completed all the tests, complete the following:


1) Front Squat 3 (from floor) – EMOM 10 (>68% 1RM, climb as needed)

NB – Transformation Challenge light loading focusing on form!

Score = Total Loading (Sum of reps x sets x loading on each)




2) AMRAP the following for 15 min:
9 Airsquats
7 Pull-ups (LITE 1 – assisted PU’s / LITE 2 – Ring Rows)
5 Push-ups (LITE 1 & 2 – Kneeling PU’s)
3 Burpees

Score = Total Reps



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 at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training –


Cool-down/Trigger Ball/Foam Roll/Stretch

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