CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 12 April 2019

Featured Image – Schmolly “Tabby” was in a hit and run motor vehicle accident 3 weeks ago. With the help of the Newton Park Animal Hospital (@NewtonParkVet) under the guidance of Dr Jana Loots she has made great progress after having narrowly escaped death. She had a fractured pelvis, a bad back injury affecting her legs, and the skin was torn completely from her lower jaw to name a few of her more serious injuries! After awesome treatment and many visits from our loving members, Schmolly has slowly recovered and is doing super well! A massive thank you to everyone who has contributed in loving her, looking after her needs, and a special thank you to everyone who helped financially, giving Schmolly a 2nd run at life!!!!!

#SchmollyTheCrossFitAlgoaMascot #SchmollyOnTheMend #NewtonParkVet #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #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) AFL/CFA Benchmark – Reverse Interval Frantasy Land!

Complete 12-9-6 FT of:
Thrusters (61kg/43kg)
Bar Muscle-ups

Rest 3 min…OR Compulsory TC 9 min with 3 min rest (leave 12 min)

Complete 15-12-9 FT of:
Thrusters (52kg/36kg)
C2B Muscle-ups

Rest 3 min… OR Compulsory TC 21 min with 3 min rest (leave 24 min)

Complete 21-15-9 FT of:
Thrusters (43kg/29kg)

TC = 33 minutes

Score = Sum of Time of 3 Intervals/TC plus 1 sec/rep missed for Sum of all 3 Intervals

LITE Options

Int1/2 – Same
Int3 – 52/36kg – 43/29kg – 43/29kg ; Bar M-up (Black/Purple) or 6-4-2
Beg1 – 50/35kg – 40/25kg – 30/20kg ; C2B PU (P/G) and Push-ups – PU (P/G) – RR (50/25cm)
Beg2 – 40/25kg – 30/20kg – 20/15kg; RR (50/25cm) – RR (25/0cm) – RR (0/-25cm)


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 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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