CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 18 January 2019

Featured Image – The Sickness-Wellness continuum from the “What is Fitness?” Article from the CrossFit Journal (published in 2002). This is a great article….a MUST READ!  For the full article go visit

(Image and article courtesy of CrossFit, Inc.)

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#EastCapeChamps #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


1) Segment Snatch Deadlift, Hang Snatch (squat), Snatch (squat) – E90sOn90s for 12 min (Climb to a max day, starting at 50% 1RM snatch)

Score = Load


2) Sandbag “DT” – complete 5 Rnds of the following FT:
12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Over the Head (shoulder to shoulder)
(SB = 60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed


Chat to our coaches about completing extras from Tier 1 of our competitors program!



Intermediate Option
Same as Rx

Beginner Options
Beginners can Power snatch and ohs on the HS and the S


2) Int1 Option:

Same as Rx

Beg2 Option:
(SB = 40kg/30kg)

Beg3 Option:
Use D-Ball or Bumper Plates – 20kg Men/10kg Wall Ball Women


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 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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