CrossFit Algoa (Port Elizabeth) WOD – Sat 13 April 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 13 April 2019

Featured Image – Brad and Celeste on the Trail Run and Obstacle course at the 2017 Nutritech East Cape Champs!

REGISTER for the @Endurade @EastCapeChamps 2019 …. there are divisions for RX, Intermediate and Beginners! The competition is therefore available to all levels of Fitness Enthusiasts! Our 5th Endurade East Cape Champs (@eastcapechamps) will take place on the 7, 8, 9 June 2019.

Register 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) Snatch Segment Deadlift, Hang Snatch, Snatch – EMOM 10 (count sets >70% 1RM, climb to Max Day)

LITE Beg1/2 – Segment Snatch Deadlift, Hang Power Snatch, OHS, Power Snatch, OHS allowed

Score = Max load


2) Complete 3 Rnds of the following FT:
27 T2B
21 m HS Walk
15 m Walking Lunges (DB on Shldr and DB OH) (25kgx2/15kgx2)
9 OHS (80kg/48kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed
NB – use 24kg and 16kg KB’s if not enough DB

LITE Options:
Int1/2 – Same
Int3 – 15 m HSW or 5 WW 20kgx2/12kgx2 ; 70kg/45kg
Beg1 – HLR ; Bear Crawl – Str ; 15kgx2/10kgx2 ; 45kg/30kg
Beg2 – HKR ; Bear Crawl – Bent ; 10kgx2/5kgx2 ; 30kg/20kg


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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