CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 March 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 28 March 2019

Featured Image – Thando at last years Endurade East Cape Champs! REGISTRATION IS LIVE …. CrossFit Algoa will be hosting the 5th Endurade East Cape Champs (@eastcapechamps). The EECC’s will take place on 7, 8, 9 June 2019. Registration at: For more info visit:

#Endurade #EastCapeChamps #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #FitnessNetwork #ForceUSA #FreeForm #Reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #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) Front Squat 2 – E2ndMon2ndM for 12 min (count sets >80% 1RM)

Score = Max Load


2) Complete 4 Rnds of the following FT:
25 T2B
20 OHS (61kg/43kg or 60% 1RM)
14 m Regional Ramp (HS Walk 1.67m, Ramp stairs 1st 3.33m, HS Walk 1.67m AND RETURN with ramp 1st
*RX – 1 length must be unbroken…scaling start where broke

TC = 18 min

Score = Time/TC plus 1 sec/Rep missed


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


1) Same as Rx
Beg2/3 – increase to 5 reps and focus on great form


2) Options:

Int1 – Same
Int2 – Same but Regional Ramp x1 (7m – 1,67m, up ramp, down stairs, 1.67m)
Int3 – 20 T2B / 55kg/40kg / HS Walk 14 m
Beg1 – Hanging Leg Raises / 40kg/25kg / Bear Walk – straight limbs 21 m
Beg1 – Hanging Knee Raises / 25kg/15kg / Bear Walk – bent limbs 21 m


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

Leave a reply

Your email address will not be published. Required fields are marked *