CrossFit Algoa (Port Elizabeth) WOD – Sat 20 January 2018

CrossFit Algoa (Port Elizabeth) WOD – Sat 20 January 2018

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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



1) CrossFit HQ WOD – 180106

5 rounds for time of:
400-meter run
7 L-pull-ups
4 Clean and Jerks

Men: 185 lb. (84kg)
Women: 125 lb. (56kg)

Score = Time


LITE VARIANTS – CrossFit HQ Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed.
Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb. (61kg)
Women: 95 lb. (43kg)

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb. (34kg)
Women: 55 lb. (25kg)

Score = Time


2) 75 Deadlifts FT (102kg/70kg or 45% 1RM)

Score = Time



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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